AO: Sawmill
Q: Cottontail
PAX: Full Metal Jacket, Flapper, Pharmateer, Rudder, Gepetto, Cottontail, Q-Beam, Waterboy
FNGs: None
COUNT: 8
WARMUP: Disclaimer, mosey, SSH, IW, Hillbillies, LBAC, TTT, Monkey Humpers (mumble chatter), Finkle swings, Smurf jacks (it is a thing)
THE THANG: “Elevens” 10 pull-ups, 1 box jump, rinse, repeat, counting down to 1 pull-up, 10 box jumps. 3 rounds of: 10 dips, Abs. New “Bunny hop” burpees introduced by Morons. Relocated CMUs from truck to block pile via 3 rounds of Four Corners around Rec Center. 1: O/H press, curls, rows, squats. 2: tricep ext., kettlebell swings, Am hammer, blockees. 3: mercans, lunges, big boys, curls.
MARY: yup
ANNOUNCEMENTS: 12/17 Columbia Cold Brew Half-ish. Morons 4 Beer was huge success. Sign up for manning phones. Consider adopting a family for Christmas w/Sandlot. Get your on the Q sheet.
COT: Prayers for Patrick and family.
Q: Cottontail
PAX: Full Metal Jacket, Flapper, Pharmateer, Rudder, Gepetto, Cottontail, Q-Beam, Waterboy
FNGs: None
COUNT: 8
WARMUP: Disclaimer, mosey, SSH, IW, Hillbillies, LBAC, TTT, Monkey Humpers (mumble chatter), Finkle swings, Smurf jacks (it is a thing)
THE THANG: “Elevens” 10 pull-ups, 1 box jump, rinse, repeat, counting down to 1 pull-up, 10 box jumps. 3 rounds of: 10 dips, Abs. New “Bunny hop” burpees introduced by Morons. Relocated CMUs from truck to block pile via 3 rounds of Four Corners around Rec Center. 1: O/H press, curls, rows, squats. 2: tricep ext., kettlebell swings, Am hammer, blockees. 3: mercans, lunges, big boys, curls.
MARY: yup
ANNOUNCEMENTS: 12/17 Columbia Cold Brew Half-ish. Morons 4 Beer was huge success. Sign up for manning phones. Consider adopting a family for Christmas w/Sandlot. Get your on the Q sheet.
COT: Prayers for Patrick and family.