DATE: 2023-12-19

AO: southpaw

Q: Big Hurt

PAX: Dipstick, Sharpie

FNGs: None

COUNT: 3

CONDITIONS: ?

WARMUP:

Imperial walkers x 12 IC

Squats x 12

Through the tunnel X12 IC

Merkins:

5 regular

5 wide

5 diamond

Mosey to track

THE THANG:

Wod x 15 min

400 meter Run

20 Rucksack Thrusters

10 Burpees Over Rucksack

Go to the stands

11s

Squats at top

Incline Merkins at bottom

MARY:

V ups with ruck x 2

Big boys with press x 4

American hammers x 8

Big boys x 16

Flutter with ruck over head x 32

High plank x 64 s

ANNOUNCEMENTS:

Solstice rock overnight, Thursday, eight to midnight, 2.0 Christmas workout Friday, rampage Wednesday

PRAYER REQUEST: the Ore family, friends of dipsticks, family and the loss of their father. Holiday season.

BOM: big hurt

MOLESKINE:

I don’t rock often, but I give it my best shot. Thanks for letting me lead.