January 2nd, 2019 By Chum

WARMUP

• Bear Crawl 2 Step
  • Bear Crawl forward 2 parking spaces
  • Crawl Bear backward 1 parking space
  • Rinse & Repeat for the full parking section
• Fire Drill
  • Run Forward 2 Fire Lane spots
  • Lunge Walk Back 1 Fire Lane spot
  • Rinse & repeat all the way around the building to the next gate
• Merkins x 10IC to gather the six

THE THANG

• Select a Rock from the RipRap
• Right Shoulder Carry 20yds
• Curls x 10 IC
• Left Shoulder Carry 20 yds
• OH Tricep Extensions x 10 IC
• Any carry style to Base of Bus Lot
• Each pax on their own for 3 rounds of:
  • 10 Rocked Squats (pick a style)
  • HairBurner 5 bus spaces
  • AYG run to top of Bus Lot
  • recovery run back to rock
  • Hairburner back to bottom line of Bus Lot
• abandon the rocks for 2 rounds of Wall Work
  • People’s Chair + Over-Unders x 10IC
  • Balls to the Wall 30sec
• each pax grabs his rock from the line to begin the return trip
  • LH Shoulder Carry 20yds
  • SLDL x 10 IC
  • RH Shoulder Carry 20yds
  • High Rows x 10 IC
  • Return Deposit the Rocks in the RipRap
• FIRE LANE return trip
  • Run forward 2 FIRE LANE spots
  • reverse gear run 1 FIRE LANE spot back
  • rinse and repeat till all pax are all the way back to starting gate
  • Plank till six is in
• Return Trip BEAR CRAWL
  • LBC x 20 IC
  • Bear Crawl 10 yds
  • Freddie Mercury x 20 IC
  • Bear Crawl 10 yds

MARY

• Pretzel Crunch L x 10 IC
• Pretzel Crunch R x 10 IC
• Crunchy Frog x 10 IC
• Roll over to Belly Side for
  • Upward Dog
  • Plank
  • Downward Dog
  • Plank
  • Upward Dog
  • Plank
  • Downward Dog

COT

NOTES

• Kotters to High Chair’s return to the gloom after a stint on IR
• Welcome to FNG Home Alone!
• Lots of Good mumble chatter in today’s pax!
• Looking forward to new year with a new round of Site Q’s to grow this thing!

Thanks, as always for the opportunity to lead!

Pain Academy

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