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Noodle Arms Extravaganza

DISCS

WARM-UP

* Mosey down toward Carolina Thread Trail and then back to Nesbitt Park Circle

*20 Rocking night clubs (Fuse Box:-)* 20 Side Straddle Hops * 20 Imperial Walkers *Plank Position – Calf Stretches

THE THANG

* Mosey and do 5 Squats / 5 Merkins alternating at every tree on way up Nesbitt Park to rock pile

* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:

600 cumulative reps 4 exercises:

            * 150 curls

            * 150 overhead triceps

            * 150 overhead presses

            * 150 chest presses

* Put rocks back & mosey to Front of Kensington School – Partner exercise: P1 exercising / P2 running.

600 cumulative reps 4 exercises:

* 150 LBCs,

* 150 Heels to Heaven,

* 150 Forward Lunges (1 is 1),

* 150 Squats.

* 2 Rounds of Starfish – Merkins in the center, exercises in each corner:

Start with 3 Merkins

(25) Bobby Hurleys / 3 Merkins

(25) Jump Squats / 3 Merkins

(25) Freddie Mercuries / 3 Merkins

(25) Speed Skaters (1 is 1) / 3 Merkins

* Mosey back to COT for Jack Webb’s. 1 Merkin/4 Air Press…2/8, 3/12…up to 10/40.

MOLESKIN

12 Pax (9 BootCamp & 3 Trail Runners) for noodle arm extravaganza. Appreciate you brothers for awesome workout and a humbling and prayerful COT!

ANNOUNCEMENTS

December Sock Drive – $1,700 raised and will be purchasing directly through Haines for 30% discount and then will work on distribution plan with Strawberry and Rice & Beans.

Today 1/8 – 11am-3pm – Ramp Build Service Project

1/15 – Funeral service for Dad who passed away leaving 4 kids behind at Five Stones Church

1/15 – White Water Center Trail Race 4mi, 9, mi & 13mi.

2/4 – Effies

2/12 – Waxhawextrveganza

Standing announcement – Rice & Beans Ministry needs snacks (granola bars, cheese crackers, chips, and candy).