Date: 2025-12-31

AO: scrooge

Q: Monty

PAX: thriller, Big Worm, Monty, Schnitzel

FNGs: None

COUNT: 4

CONDITIONS: 25f and frosty

WARMUP:

– 25 SSH IC

– 20 LAC IC

– 20 BAC IC

– 20 Air Squats OYO

THE THANG: 10min AMRAP pain stations.

– station 1 – overhead press and jump rope – partner up – one man presses block while other jump ropes – switch when one partner reaches exhaustion and calls “switch”.

– rifle carry block to station 2.

– Station 2 – bent over rows and cocaine bears – partner up – one man bends over and rows while the other bear crawls and Carolina Dry Docks each white line.

– Rifle carry block to station 3

– station 3 – rifle carry march and hammer time – one man hammers the tire with 10lb sledge while others march around the parking lot in rifle carry – each man switches off as we come around to station until everyone has hammered.

– tire flip Indian run – tire back to tire pile.

MARY: out of time for Mary.

ANNOUNCEMENTS:

– help 4 kids 1/14

– Ice Cats game 1/17.

PRAYER REQUEST: schnitzel pondering ministry career, Monty getting ready for conversations with direct reports at work.

BOM: Schnitzel

MOLESKIN: today I really wanted to hit the shoulders, lats, and arms hard. I think I was effective as i have been feeling it after all day so far. The cocaine bears were no joke. If you can’t tell I like hammer-based exercises as well. Today I debuted “husky”, my new 10lb sledge to replace the old rusty 8lb I felt was too easy.

1/1 will be 120 days of f3 participation so far. It’s been a great journey of commitment for me and it’s been very satisfying watching and feeling my body change to adapt and what I plan to be the best shape I’ve had in my life. My goal is to finally be able to take my shirt off and not feel shame while also being healthy and energetic. With 3 kids I want to be around for them and my wife as long as possible.

I lost my father when I was 19 and he was 54 and his dad passed in his 50s as well. I plan to continue ramping up, watching my diet and sleep closely, and hope I can complete a pre-murph soon in my future.

See you in the gloom

– Monty