Date: 2025-12-08

AO: rumble

Q: Paycheck

PAX: Frodo, Sharpie, Wee Man, Dipstick, Bionic, Mr Rogers, Paycheck

FNGs: None

COUNT: 7

CONDITIONS: 50F and foggy

WARMUP:

10 reps in cadence:

– FORWARD ARM CLAPS

– OVERHEAD CLAPS

– PRISONER SQUAT

– HALF INCHWORMS

– SHOULDER TAPS

– MOUNTAIN CLIMBERS

OYO:

– 5 Hand Release Merkins

– Pax grab KB or Cindy.

– Farmer carry to next light pole (FP)

– 10 Good Mornings

– FP

– 5 curls each arm

– OHC to next light pole

– 10 Side Straddle Hops, in cadence

– FP

– 10 Slaloms. 1 Slalom = ex: coupon outside of left foot, sideways jump over coupon, land with coupon outside of right foot.

– OHC

– 10 Coupon (Stability) Merkins (CM). 1 CM = Staggered Merkin; 1 hand elevated by placing on coupon. Perform Merkin. Walk hands to swap positions similar to side bear crawl motion (maintain plank). Merkin.

– FC

– 10 tricep extensions

– FC to platform. 2 pax per platform.

THE THANG:

METABOLIC CONDITIONING MONDAY

3 rounds:

– 10 kettlebell swings

– 10 kettlebell step ups; 5 each shoulder

– 10 CM’s

– Mosey to curb

– yesoM to platform

Counter clockwise victory lot lap

– 10 Kettbebell swings

MARY:

3 Rounds:

– 10x Thread the needle: 1= Pax High Plank with coupon underneath ex: right shoulder, at upper ribs. Raise coupon and move sideways motion underneath along ribs and place underneath L shoulder, repeat to starting position.

– Gas Pumpers ( bonus: with da baby/ coupon) x10

– 10 CM

– Carioca to curb

– Carioca to platform

– 10 kettlebell swings

Parking lot victory lap, clockwise.

– OHC to sign

– Pavel squat

– FC

– 5 rows each shoulder

– OHC

– Good Morning x 10

– FC

– Halos x 10

– OHC

– Pavel Squat

– FC

Launchpad

ANNOUNCEMENTS: Xmas Party Saturday; xmas 3F and Awards in 2 Fridays

24th: 2.0 Party

PRAYER REQUEST: Mr Rogers

BOM: Mr Rogers

MOLESKIN: You guys are awesome. God Bless ya.