Post-Christmas Cornucopia of Crash

THE SCENE:

Freakishly warm and in the 50’s! What the?

F3 WELCOME & DISCLAIMER:

Yep.

WARM-O-RAMA:

• SSH x 50 IC
• Mosey around building
• Frankensteins x 10 IC
• Hamstring stretch OYO

THA-THANG:

• Mosey up to the field and…let’s cut straight to the planks and hops.
• PAX hold high plank while each HIM hops over each PAX and gets down into plank.
• Mosey to Bear Crawl Mountain. You guessed it. Bear Crawl over that bear six times OYO.
• Mosey to first cove and do 10 decline Merkins using bars OYO.
• Mosey to second cove and in pairs do 10 decline Merkins with each HIM holding the others legs OYO.
• Mosey to third cove and down for 20 Merkins.
• Mosey to benches and perform 13’s of 12 dips and 1 squat, 11 dips and 2 squats, until cycled through.
• Mosey to the stash for the CMU’s. There’s enough building materials here now for a 2.0 to make themselves a righteous fort.
• At STARTEX, get it going on with one minute each of two-handed curls, arm curls into overhead press, bent over rows, and CMU swings.

MARY:

Dealer’s Choice:

• ABC’s
• American Hammers on CMU’s
• LBC’s

COUNT-OFF & NAME-O-RAMA

3 PAX, 1 Willy Loman (Monk from Gastonia), Beauty Shop, Yardsale

CIRCLE OF TRUST/BOM:

Christmas eve homily redux, be present for your M and your 2.0’s, do better with this through practice.