December 21st, 2018 By Sparknut

80% chance of rain seemed like a good reason to pull out “Rainy Day” and head to the BB&T canopy. The preblast was posted on Slack and sure to attract a large crowd. YHC prepared the WOD board,  12 cozy workout stations, and brought out the Rage Brothers to accommodate all the Pax. Chachi and I had a great time…

WARMORAMA:

• Quick Lap (which is the only running we will do)
• SSH x 20
• WINDMILL x 17
• IST x 15
• Divebomber x 10 OYO
• CP x 15

M1: WOD Rainy Day

• 150 American KB Swings
• Starting at the 1st minute – 5 Curb Jump up Burpees EMOM
• 15 minute cap

Bonus Round: KB Thrusters AMRAP for 1 minute

M2: No cookies tossed

M3: Mobility

• Partner hamstring stretch
• Partner wideleg stretch down the middle
• Quad stretch (couch stretch didn’t seem fun on concrete)
• Shoulder stretch against wall, push your head through your arms
• Partner stretch arms up behind the back
• Peck/bicep stretch, hand against the wall

MARY:

• Low Flutter x 15
• Heels to Heaven x 15
• Pretzel Crunch x 10 ea side

ANNOUNCEMENTS:

• Christmas is Tuesday

PRAYERS: 

• We prayed for Marie Calendar’s Mom
• Prayers for YHC’s brother Nathan, doing well in Home of Grace recovery center
• Those on IR

MOLESKIN:

• That was a bit of a shock to the body after missing 2 weeks of BC’s and KB’s! These are the kind of workouts I would never design, so I have to say thank you to Pox once again. 
• Chachi – Thanks for fighting the urge to hunker down. I needed the accountability this morning. 

³⁰ And the angel said to her, “Do not be afraid, Mary, for you have found favor with God. ³¹ And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. ³² He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, ³³ and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”   

                                                                                                          -Luke 1:30-33

Christ is the reason for the season!

-Sparknut

 

Kettlebells, M3

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