Intro:
3 PAX showed up to get better. The rest of Depot took the easy way out – unless you were somewhere else like sandbags – then bravo to you.
Disclaimer: This is not planned since the Q didn’t show; don’t hurt yourself. I am not a professional. Nobody cares; keep working.
COP:
Little Arm Circles x 10 forward IC
Little Arm Circles x 10 reverse IC
Overhead Arm Claps x 10 (shoulder to overhead) IC
Through The Tunnel x 10 IC
Squats x 10 IC
Calf Raises x 10 IC
Grab blocks and head to the staging area on the small track.
Work Done:
Round 1:
10 Overhead Press; 10 Merkins; Run to pull up bars; 5 pull ups; 10 Squats; 1 solo tire flip
Round 2:
10 Curls; 10 block swings; Run to pull up bars; 5 chin ups; 10 BBSU; 1 solo tire flip
Round 3:
10 Overhead Press; 10 Merkins; Run to pull up bars; 5 pull ups; 10 Squats; 1 solo tire flip
Round 4:
10 Curls; 10 block swings; Run to pull up bars; 5 chin ups; 10 BBSU; 1 solo tire flip
Round 5:
Run 1 1/2 Laps; stop for 5 pull ups & 1 solo tire flip
Round 6:
20 Overhead Press; 20 Merkins; Run to pull up bars; 5 pull ups; 10 Squats; 1 solo tire flip
Round 7:
20 Curls; 20 block swings; Run to pull up bars; 5 chin ups; 10 BBSU; 1 solo tire flip
Round 8:
20 Overhead Press; 20 Merkins; Run to pull up bars; 5 pull ups; 10 Squats; 1 solo tire flip
Round 9:
20 Curls; 20 block swings; Run to pull up bars; 5 chin ups; 10 BBSU; 1 solo tire flip
Round 10:
5 Burpees; 5 blockees; Run to pull up bars; 5 pull ups; 10 Squats; 1 solo tire flip
Totals: 2 miles run; 60 overhead presses; 60 merkins; 60 curls; 60 block swings; 25 pull ups; 25 chin ups; 50 squats; 50 BBSU; 10 solo tire flips; 5 burpees; 5 blockees.
Recover/Recover; Put Up Blocks
MARY: NONE
COT/Count-O-Rama/Name-O-Rama
Announcements: Double Mint got a job in Birmingham and is moving in two weeks.
Prayer Request: Anyone struggling with the holidays or life in general. Double Mint on his move and new job.