Crazy 8s

Eight sets of eight reps per body part, run to the fifty and backIncline Merkins, Decline Merkins, Merkins, Diamond Merkins, Wide Merkins, Carolina Drydocks, Merks with fingers pointed out, Merkins with fingers pointed (in honor @Dash)Left hand curls, right hand curls, two handed curls, forearm curls, repeatTricep extension, skull crushers, dips, side tri rise left, side tri rise right, Tricep extension, skull crushers, dipsLawn mowers Lt, Lawn mowers Rt, bent rows, upright rows, repeatBulgarian squats Lt, Bulgarian squats Rt, air squats, narrow squats, wide squats, Static Squats Lt, Static Squats Rt, Bonnie BlairsWe got through each twice, with the exception of the legs.

LBCs x25, Lt, Center, Rt LBCs x10 on a four count, Rt, Center, Lt LBCs x10 on a four count, Flutter Kicks x15 on a four count

Defend your faith and your patriotismFollowing the election in NYC, I’ve seen some disturbing videos of people tearing the American flag off of flag poles, making statements that the American way of life is no more, and this is a takeover.  Stand up for out Flag.  Stand up for your Faith.  We recently got approached by a group wanting to start an AO at a facility that would not allow them to fly the American Flag.  I denied them entry into our region.  Another region has since admitted them.  I think it’s rather weak, but regardless, they certainly know where I stand on the issue.  They are in, but they aren’t in under the MAC region.  I’m fairly proud of that.