DATE: 2023-12-05

AO: southpaw

Q: Nurse Jackie

PAX: Sharpie

FNGs: None

COUNT: 2

CONDITIONS:

Clear and cold morning

WARMUP:

We head to the track. We started with 10 SSH IC. Start walking around the track and when the Q says “scratch” stop, do 10 SSH IC and then mosey backwards until the Q says “scratch” again. Then do 10 SSH IC again and then walk forward. Do this so the forward steps are always more than backward mosey. Stop until you completed one full lap.

THE THANG:

Walk under the bleachers and do 3 rounds of maxed out pull ups.

Walk to concrete benches and do 3 rounds of:

20 squats

15 inclines

10 declines

Then 2 rounds of:

20 dips

15 inclines

10 declines

ANNOUNCEMENTS:

December 15th breakfast and dinner

December 16th parade

COT

Prayer and pledge