Q: Silent Bob
PAX: Teddy, Silver Bullet, Pipeline, Bidet, Ronaldo, Quaker, SweetTart, Silent Bob
FNGs: None
COUNT: 8
WARMUP:
– Side-Straddle Hops
– Imperial Walkers
– Grass Pickers
– Arm Circles (w/ Moroccan Night Clubs)
– Merkins x20
Q: “Paw Patrol to the lookout!”
PAX: “Silent Bob needs us!”
THE THANG:
A kid is stuck on the monkey bars at the playground! For this mission, I need… Chase! Use your patrol car to get to the playground fast. (Chase is on the case!) I’ll also need… Marshall! Use your ladder to help the kid down. (I’m fired up!) Paw Patrol is on a roll!
– Indian Run to the playground
– Pull-ups x10
– Squats x20
– LBCs x30
– Rinse and repeat
An old man in a wheelchair is locked on the tennis courts and the ball machine is firing balls at him nonstop. For this mission, I need… Skye! Use your helicopter to drop us into the courts. (This pup’s gotta fly!) I’ll also need… Rocky! Use your tools to fix that ball machine. (Green means go!) Paw Patrol is on a roll!
– Mosey to the tennis courts
– Pup crawl down and back
– Burpees x10 at four corners of the court
Alex is deathly allergic to dandelions and collapsed somewhere in Right Field after everyone left the baseball game! For this mission, I need… Tracker! Use your big ears to help find Alex. (I’m all ears!/¡Soy todos oijos!) I’ll also need… Everest! Use your snowplow to shovel the snow off Alex once Tracker locates his cries for help. (Ice or snow, I’m ready to go!) Paw Patrol is on a roll!
– Hustler Merkins (1-10x Merkins, 4-40x Raise the Roofs)
A little girl is trapped under a pile of cinder blocks at the block cage! For this mission, I need… Rubble. Use your bulldozer to help us clear those blocks. (Rubble on the double!) I’ll also need… Zuma! Use your submarine to dive in and save the precious child. (Let’s dive in!) Paw Patrol is on a roll!
– Mosey to the block cage and grab a coupon
– Cusack around the tree and back
– Curls for the girls x25
– Overhead presses x25
– Tricep Extensions x25
– Napalms x10
– Ukrainian Twists (in cadence w/ block)
– Mosey to AO
ANNOUNCEMENTS:
12/16 – Cold Brew Half-Marathon
12/17 – F3 Columbia Christmas Party
Runvergence: Definitely happening this month
1/1/24 – Convergence at the Bull? I’m Ron Burgundy? You stay classy, San Diego.
COT:
“Whenever you’re in trouble, just yelp for help!”
“No job too big, no pup too small!”