Date: 2025-12-15

AO: rumble

Q: Paycheck

PAX: Wee Man, Bionic, Sharpie, Frodo, Paycheck

FNGs: None

COUNT: 5

CONDITIONS: 20F and clearer than ever

WARMUP:

– forward arm claps x10

– Hi Knees x20

– Mosey

– 20 Side straddle hops

– Mosey back for Wee Man so he doesn’t leave

– Mosey back to where we were moseying before we mosey’d back

– 10 jump squats

– Mosey

– 10 prisoner lunges on curb

– Hi plank

– 10 mountain climbers

– 10 Shoulder taps

THE THANG, A- Block Party with A Rock Party

Pax pick out a Medium/ Heavy-ish/Fun Size Stone

– 10 Good Mornings

– Move to grass

– Overhead presses to failure; dropping rock is approved

– Rotate

– 10 rows

– Rotate

– 10 curls

– Rotate

– 10 overhead press

– Rotate

– 10 rows

– Rotate

– 10 curls

– Rotate

– 10 overhead press

– Rock On (the rockpile)!

THE THANG, B- More Warmers!

– Backwards mosey

– 10 merkins

– Hi plank

– 5 Slo Merkins (pause on “down” ~3 seconds

– Mosey

– 10 jump squats

– Mosey

– Bear crawl to half way pole, crawl bear to light pole

– 10 Prisoner curb Bonnie Blair’s

– Mosey

– 10 jump squats

– Mosey down the hill

– 10 jump squats

– Backwards mosey up the hill

– 10 shoulder taps

– Mosey

THE THANG, C- Total-Body Platform Storm :tm:(x3)

– 10 step ups

– 10 gas pumpers

– 10 Explosive Merkins

– mosey through the lockeroom tunnel to the arena

THE THANG, D- RICKY BOBBY’S SLINGSHOT (x3)

– 5 Burpees

– Mosey 1st half of parking lot island

– “Slingshot” / jailbreak second half of island

Cool Down

– Mosey to undisclosed location

– Abscond an icicle from not the fountain

– Stretches

MARY: 0

ANNOUNCEMENTS: 2. Sandback to Wednesday convergence at Rampage. 2.0 party upcoming. Friday is F3 Awards fest. see announcements for accuracy

PRAYER REQUEST:0

BOM:1

MOLESKIN:

Hope this little ditty inspires you to:

– put your phone away more,

– get up out of bed earlier,

– and do it to it more.

Also:

– Those stars were looking nice this morning

– It’s always early but it’s always worth it!