10 PAX were ready to warm up quick. Low 20’s, clear sky, great morning to sweat!
DISCLAIMER
PRAYER
COP
Jumped right into 20 SSH IC to get blood pumping. That wasn’t quite enough so followed up with 5 burpees OYO.
LBAC x 10 IC Forward
LBAC x 10 IC Reverse
Chinooks (or All Hail Zor) x 10 IC (They’re really not a thang)
Shoulder Pretzels x 10 IC (They’re a thang but nobody likes them)
Mosey to the playground
THE THANG
It’s a new year, which means Murph is on the horizon. It’s never too early to start training for Murph is it??
- 10 Pullups
- 20 Pushups
- 30 Bodyweight Squats
- Run to the far light pole and back
- Repeat on an AMRAP
Time was called around 25 minutes and moseyed back to the track where it all began. Coupon work for the next phase.
4 Rounds
12 Coupon Power Cleans
12 Bent Over Rows
12 Push with Coupon Drag Thru’s
400m Run
4 Rounds
12 Squat Thrusters
12 Situps
12 Coupon Skullcrushers
400m Run
An audible was called due to time and the runs were cut off. PAX still got somewhere between finishing the first 4 rounds and starting Round 1 of the second set.
MARY
No Mary today, ran out of time.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Just made a quick comment about EHing guys. This is the time of the year that numbers tend to dwindle a little bit. Stay after the guys that have been around for a while but come less. Remind them we’re still out here for them.
ANNOUNCEMENTS
The rumor is there is a Winter Convergence on 1/29 at 6:30am at Arrowhead, and that it might coincide with 5 years of Arrowhead. There may be a fun Q planned that day.
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