DATE: 2023-12-13

AO: rumble

Q: Paycheck

PAX: Sharpie, Wee Man, CDC, Beaverdam

FNGs: None

COUNT: 5

:white_check_mark:Salutation and Disclaimer

WARMUP I:

(In Cadence)

1-     Forward claps x10

2-      “Hood” Morning (no load Good Mornings, hands on head/hood) x10

3-     Ghost Halos x10

4-     SloHi knees x10

5-     inchworm x10

6-     10 HR Merkin

7-     Shoulder taps x10

8-     Hands2Heaven/Plank Travoltas x10

9-     5 HR Merkin

10-     Mountain climbers x10

11-     Mosey to Chain Gang Rockpile (CGR)

WARMUP II

3 rounds:

A):     Pavel Prying Squat and curl (see thread for details)

B):     Halos

THE THANG I:

CHAIN GANG ROCKPILE

3 Rounds, WITH PROGRESSIVE OVERLOAD—HEAVIER GRANITE EACH ROUND. X 12, 10, 5

A):     Good Mornings

B):      Squat Press: Hold the granite stone at chest level, squat down, and press the stone overhead as you stand up

C):      Bent-over Rows: Hold the stone, hinge at the hips, and perform rows by pulling the stone toward your chest. OOPS- only done for 1 round

D):      Lunge to tree, reverse lunge back: Overhead: Holding the stone overhead, perform alternating lunges. Aim for 10 lunges per leg.

If you actually read this post, say something in the thread. :basket: :egg:

THE THANG II:

CHAIN GANG BREAKOUT-JAILBREAK!

1-     Fartleks to to Bunny Slope: lightpoles as lynchpin: forward mosey; backward mosey; Jailbreak. Arrive at Bunny Slope (Rutledge)

2-     Mosey down; 5 double count Shoulder Taps (MDST)

2.1-     Backwards Mosey up, 5 Hand Release Merkins(BMHR)

3-     MDSTx4

3.1-     Jailbreak up, 4 Hand Release Merkins (JBUHR)

4-     MDSTx3

4.1-     BMUHRx3

5-     MDSTx2

5.1-      BMUHRx2

6-     MDSTx1 AUDIBLE—lame, do 10 single count

6.1-     JBUx0

7-     Fartlek rinse and repeat (see item 1) to edge of driveway.

8-     Silent 10 second High Knees in street… Q calmly alerts Pax there is a car on fire behind him (imaginary), let’s go save em in 3,2,1…

9-    …JAILBREAK to rockpile stop sign.

10-     Prisoner walk back hands over head, then mosey at half way to launch back.

COT

ANNOUNCEMENTS: Christmas Breakfast Friday 05:15am

M’s Christmas Party 6:30pm Sharpie’s house

Christmas parade Saturday 11am

BOM

PRAYER

PLEDGE