AO: dogpound
Q: Madoff
PAX: Pew-pew, Lightweight, Earmuffs (Dan Studt), Nixon, Aladdin
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 TN Rocking Chair (not slow enough)
5 cherry pickers
10 little baby arm circles
10 more
10 Grady corns
Stretch
Swoops to the light pole
slow mozy to top of hill
15 slow wide chest to rails
10 dips
Run around peninsula to backbone
Q: Madoff
PAX: Pew-pew, Lightweight, Earmuffs (Dan Studt), Nixon, Aladdin
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 TN Rocking Chair (not slow enough)
5 cherry pickers
10 little baby arm circles
10 more
10 Grady corns
Stretch
Swoops to the light pole
slow mozy to top of hill
15 slow wide chest to rails
10 dips
Run around peninsula to backbone
THE THANG:
12-9-6-9-12
Jumping pull-ups
Sit-ups
Air squats
Run to top of Matterhorn and walk back between rounds
Don’t stop moving.
Static hang as long as possible
Run back around peninsula we did some shuffles along the way back to bathhouse
Burpee Test – accumulate burpees in 2 min
MARY:
20 butterfly sit-ups
20 dead bugs
1 min stretch
ANNOUNCEMENTS:
No Christmas beat down but Christmas is not cancelled
COT:
Scored the burpee test and reminded pax how they are serving others by showing up and working to better themselves. Also reminded them all that they are bad-ass high impact men and should be proud of their accomplishments and drive. Merry Christmas!