Date: 2025-12-18

AO: 100proof

Q: Breadstick

PAX: Q-bert, Bionic

FNGs: None

COUNT: 3

CONDITIONS: Breezy / Chilly

WARMUP:

10xSSH

10xImperial Walkers

10 Merkins

10 Squat jumps

2 laps around driveway/100m track

THE THANG:

Block 1:

– AMRAP 80# Sandbag Hug Front Squat

– AMRAP 30# DB Push Press

– Assault Bike 10 Calories (Timer)

2 100m laps between rounds

Block 2:

– AMRAP 60# sandbag hang cleans

– AMRAP 80# Sandbag Hug front squats

– 4 sledge hammer tire smashes (hit and run) (Timer)

2 100m laps between rounds

Block 3:

– AMRAP 30# db devils press

– AMRAP 80# sandbag deadlift

– 2 100 m laps (Timer)

2 100m laps between rounds

Finisher:

PAX choose a functional hold

– Straight arm overhead (2 30# DB)

– Wall sit with 80# SB on back

– Straight T-Hold with 2 5# DB’s (Timer, as long as this PAX can hold)

Rotate until PAX have completed all holds.

MARY:

ANNOUNCEMENTS:

– F3 5k Feb 14th

– Christmas Breakfast 12/19

PRAYER REQUEST:

BOM: Breadstick

MOLESKIN: