DATE: 2023-12-06

AO: scrooge

Q: Web

PAX: SpeedWalker, Pinto, Gov’na, Boilermaker, Big Worm, Sawdust

FNGs: None

COUNT: 7

Conditions: Cold and needing a run

Warm-Up:

– 36x SSH IC

– 12x Merkins IC

– 11x Mountain Climbers IC

– 12x Shoulder Taps IC

– 12x Little Arm Circles (forwards) IC

– 12x Little Arm Circles (backwards) IC

– 12x Forward Claps IC

– 12x Ovrhead Claps IC

– 24x Squats OYO

The Thang:

Mosey to Pull Up bars

6x Pull Ups

12x Burpees

18x Carolina Dry Docks

24 Second Dead Hang

30x Bonny Blair (2 ct.)

Mosey around Outfield to Picnic Tables

6x Decline Merkins

12x Jump Ups

18x Incline Merkins

24x Step Ups

30x Dips

Mosey to Playground

6x Heels to Heaven

12x Big Boys

18x Beldingers (2 ct.)

24x LBCs

30x Merkin Hammers (2 ct.)

Mosey to Ebeneezer Parking Lot

6x Crawl Bears (2 ct. of one hand)

12x Side Bear Crawl (2 ct. of one hand)

18x Bear Crawl (2 ct. of one hand)

24x Line Jumps (2 ct.)

30x Bunny Hops

Mosey to Tennis Wall

6x Lunges (2 ct.)

12x Mountain Climbers

18x Plank Jacks

24 Seconds of Balls to the Wall

30x Frankensteins (2 ct.)

Gravity Stretch

Announcements:

– There are bikes that can be bought

– Get your votes in for the Christmas Party on the 15th

Count-o-Rama

Name-o-Rama

Prayer

Moleskin:

This morning was cold. So we had to get some movement in. Big Worm rolled up just in time to start after the 36 SSHs. It got a couple of the PAX with all of the lactic acid build up. But as my high school cross country coach said: “Lactic acid is your friend.” Thus we had a nice start to th workout already having our legs and arms feeling a little slughish due to the warmup. After that we had to do the alrighty game since we had several who were willing to do squats or gas pumpers when I said alrighty. We ended up doing several progressions and my head only segfaulted a couple of times. But we all made it through the exercises. Hopefully everyone is nice and warm and prepping for their day.