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EVERY TIME I GO OUT OF TOWN FOR AN EXTENDED PERIOD OF TIME THE PAX WELCOME ME WITH OPEN ARMS.  THAT’S NOT TO SAY THAT SOME OF THEM PROBABLY DON’T WAIT A FEW Q SLOTS AFTER MY FIRST Q BACK TO DO IT.  THOSE THAT DO SHOW UP ARE ALWAYS REWARDED.  THANKS FOR COMING OUT AND SUPPORTING YHC.  A GREAT START TO THE WEEKEND AND THE UPCOMING WEEK OF CHRISTMAS.

DATE: 21DEC19

PAX: SPICOLI, BARTMAN, SPALDING, AMBIEN, GOOSE, CHUMBUCKET, SCHNITZEL, RADAR, BIG AL

Q: JUNIOR VARSITY

WARM UP

25 SSH/10 SQUATS/THROUGH THE TUNNEL/10 MERKINS

10 MINUTES OF 10 BURPEES EMOM

FAST LAP TO PARKING DECK

10 LUNGES EA LEG RUN TO NEXT LEVEL/20 FLUTTER KICKS RUN TO NEXT LEVEL/30 SQUAT JUMPS AND RUN TO NEXT LEVEL/40 SSH’S AND RUN DOWN LEVEL/30 SQUAT JUMPS AND RUN DOWN LEVEL/20 FLUTTER KICKS AND DOWN/10 LUNGES EA LEG

THEN WE GROUPED IN OUR TEAMS OF 3 AND CARRIED A MAN DOWN (ROTATING IF NECESSARY) TO THE WALL BEHIND KROEGER

ONE TEAM MEMBER WAS BTW, ONE DID MERKINS AND ONE DID MOUNTAIN CLIMBERS FOR 30 SECONDS THEN WE ROTATED UNTIL EVERYONE GOT ONE SET IN AND THEN WE REPEATED

MOSEY TO WALL

25 BOX JUMPS/50 DIPS/25 BOX JUMPS

SUICIDE MERKINS(BIG FIELD) – SPRINT TO 1ST TREE AND BACK TO START FOR 5 MERKINS, SPRINT TO 2ND TREE AND BACK FOR 10 MERKINS, SPRINT TO MIDDLE OF FIELD FOR THOR’S HAMMER (1 BIG BOY SITUP/4 HAMMERS/2&8…10&40)

SPRINT TO OTHER END, TO THIRD TREE AND BACK TO START FOR 20 HAND RELEASE MERKINS, SPRINT TO 2ND TREE AND BACK FOR 10 HAND RELEASE MERKINS THEN TO FIRST TREE AND BACK FOR 5 HAND RELEASE MERKINS

MOSEY TO SF FOR A FEW MAN MAKER PLANKS AND HAND FLUTTERS

COT

MATTHEW 5

And seeing the multitudes, he went up into a mountain: and when he was set, his disciples came unto him:

And he opened his mouth, and taught them, saying,

Blessed are the poor in spirit: for theirs is the kingdom of heaven.

Blessed are they that mourn: for they shall be comforted.

Blessed are the meek: for they shall inherit the earth.

Blessed are they which do hunger and thirst after righteousness: for they shall be filled.

Blessed are the merciful: for they shall obtain mercy.

Blessed are the pure in heart: for they shall see God.

Blessed are the peacemakers: for they shall be called the children of God.

10 Blessed are they which are persecuted for righteousness’ sake: for theirs is the kingdom of heaven.

11 Blessed are ye, when men shall revile you, and persecute you, and shall say all manner of evil against you falsely, for my sake.

12 Rejoice, and be exceeding glad: for great is your reward in heaven: for so persecuted they the prophets which were before you.

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