Move Heavy Things

Low 30’s, 8 PAX ready to go.  Mumble chatter ramped up as the Q progressed.

DISCLAIMER

PRAYER

COP

Quick warmup to try and get the work started.

SSH x 10 IC

Merkins x 10 IC

TTT x 8

LBAC’s Forward/Reverse x 10

Chinooks x 5

THE THANG

The Q was very Boilermaker-like.  Heavy coupon (i.e. sandbag) work.

• 3, 6, 9, 12, 15, 18, 21 rep scheme for two movements.  Merkins and coupon squats.  Perform 3 merkins immediately followed by 3 coupon squats.  Then 6 & 6, then 9 & 9, and so on. • Once complete, make 2 laps around the parking lot. • Settle in for Phase 2. • 10 Rounds:  10 Coupon High Pulls, 10 Coupon Thrusters, 5 Burpees • Time was called before 10 rounds were completed.

MARY

Ran to far end of the parking lot, 20 situps OYO.  Run to the other far end, 60 second plank hold.  Run back, 20 heels to heave.  Run back, boat/canoe on the OIC.  Run back, 20 heel touches.  Run back, hold plank until we hit 6:15.

CIRCLE OF TRUST

PRAYER

MOLESKIN

This time of the year it’s easy to start sacking on F3.  Weather can suck, family commitments can ramp up.  Hang onto that 2nd F when you can.  It’s what keeps people coming back.

ANNOUNCEMENTS

Christmas can-jam this Thursday.  Christmas ruck next week on Wednesday.  See Bo Peep for details.