November 24th, 2016 By Ty Webb

WARM-O-RAMA

Mosey to basketball courts (grab a rock along the way), circle up & drop rocks

Windmill x 10

Toy Soldier x 10

Prisoner Squat x 10

SSH x 10

IST x 10

THE THANG

All exercises in-cadence unless otherwise noted.

Pick up rocks and mosey over to pullup-rings and set rocks down

Course 1:

3 Squat Thrusters w/ rock

• 3 Hand Release ‘Mericans
• 3 V-Ups with rock (OYO)
• 3 Burpees (OYO)
• Run approx. 350 yds.

REPEATO above exercises increasing reps by 3 and decreasing run by approx. 75 yds. up to 12 reps.

Course 2:

• 5 Pull-ups (OYO)
• 5 Rock Swings (OYO)
• 5 Man-Maker ‘Mericans
• 5 Mason Twists w/ rock
• Run approx. 350 yds.

REPEATO above exercises increasing reps by 5 and decreasing run by approx. 75 yds. up to 15 reps.

Course 3:

Zamperini with rocks to basketball courts

• 3 Burpees (OYO), Bear Crawl across court and back
• 3 Burpees (OYO), 10 ‘Mericans, Bear Crawl across court and back
• 3 Burpees (OYO), 10 ‘Mericans, 10 Shoulder Press, Bear Crawl across court and back
• Return rocks

MARY

Heels to Heaven x 10

Big Baby Crunch x 10

MOLESKIN

1. Great turnout today considering it is Thanksgiving. That posed a little bit of a problem for the pull-ups.
2. Temp was almost 50 degrees at launch which was a nice change from the sub-30 temps we’ve had the last couple of days.
3. Marie Callendar was scared again and fartsacked. Hope he doesn’t plan on eating that extra piece of pie today!
4. As for the PAX that did show up, great job pushing it out there. Ya’ll definitely earned that extra helping turkey.

See ya’ll in the gloom,

Ty Webb

Rolling Stone

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