Date: 2025-12-21

AO: 100proof

Q: Breadstick

PAX: Breadstick, Boucher, Hasselhoff, @PeeBee , @PawPatrol, @Doogie, @PeeBee (Samuel Johnson)

FNGs: 1 @PeeBee (Samuel Johnson)

COUNT: 6

CONDITIONS:

65 degrees and clear

WARMUP:

2 laps

SSH

Merkins

THE THANG:

Time Cap: 45 minutes

Rule: 1 lap between sets

Descending Ladder (12 → 1)

Complete the movement, then run 1 lap, then move to the next number.

• 12 Cal Assault Bike

• 11 Front Hug Squats – 80# Sandbag

• 10 Hang Cleans → Push Press – 60# Sandbag

• 9 1-2-3 Up/Downs

• 8 SeeSaw Lunges (alternating)

• 7 Ab Roller

• 6 Devil Press – 30# DBs

• 5 Burpee Broad Jumps

• 4 Thrusters (whatever is open)

• 3 Overhead Squats – 40# Sandbag

• 2 Alternating Lunges w/ Punching Bag

• 1 Farmer Carry – 45# DB(s) around the circle (1 time)

When you finish “1,” restart at “12” and keep grinding until time.

MARY: N/A

ANNOUNCEMENTS:

– F3 5k

PRAYER REQUEST:

BOM: Breadstick

MOLESKIN: