Twin Team at Twin Team

The clock was sitting at 5:28 am and all was quiet at Bettie Weaver. Just when YHC was considering a run, Santa Chaplain showed up with some Christmas cheer. The reindeer mumble chatter said the Q went to this tune :

Warmarama : 20 SSH IC, 10 Cherry Pickers IC, 10 Don Q’s IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

THE THANG :

Merkin Jax – Done in a 1:4 ratio – 1 Merkin to every 4 Plank Jax. Ascend up all the way to 5 Merkins and 20 Plank Jax then descend all the way back down.

Mosey to James River high school track

Merkin Mile – Do 1 lap then 25 Merkins. Repeato x3 for a total of 4 laps and 100 Merkins

Mosey to parking lot

50 Flutters IC

Not So Lazy Boys – Legs flat on the ground and lean as far back as you can with your hands wrapped around your sides. Hold 15 seconds in the middle, to the right, in the middle, to the left, and finish in the middle

She Hate Me – This movement is 20 lunges single count, 10 Groiners single count, 10 Merkins. Repeato for about 50 yards there and back for a total of 100 yards.

Mosey back to Bettie Weaver with a sprint up the grass hill

50 WWII’s IC

Jump Squat Holds – Counting down from 10 to 1, do 10 Jump Squats then hold Al Gore for 10 seconds in Helix position. Repeato counting down from 9, then down from 8, etc all the way down to 1. Surprise finish with Helix hold for 10 seconds

Run a lap around the school

Obama – This movement is 4 bear crawl steps then 4 merkins. Repeato across parking lot from one curb to the other curb. (Obama was 44th POTUS)

50 LBC’s IC

30 American Hammers IC

DONE

Numberama

Name-arama

COT : Chaplain and YHC are getting together with their respective families locally for Christmas. Chaplain will probably travel to his hometown in Maryland next week.

NMMS : Appreciate you Chaplain! Merry Christmas to all and to all a good night!