AO: all-things-rucking
Q: Kojak
PAX: Gulfstream, Gapper, WaWa, Handy Manny, Justin, Jude, Louis
FNGs: 3 Justin, Jude, Louis
COUNT: 8
WARMUP:
SSH’s
Windmill
Mountain Climbers
OH Claps
Arm Circles

THE THANG:
Start with 20 reps with your sandbag of the called exercise. Go up and over the stairs to the other side and do 23 reps with your ruck. Then run down to the tunnel and back to your sandbag. Do 5 rounds of the two exercises before moving onto the next level.
Sandbag exercises:
1. Press
2. Deadlifts
3. Hang Cleans
4. Rows
5. Squats
Ruck exercises:
1. Curls
2. Side Bends
3. Cocoons
4. Lunges
5. Front Raises

MARY:
No time

ANNOUNCEMENTS:.
—Mt Afton January 13
—The Gremlin February 17

COT:
—Prayers for Gulfstream’s brother’s fiancée after the loss of her father
—Prayers for safe travels of Handy Manny’s family
—Prayers for those dealing with sickness

MOLESKIN:
—Great to have Manny’s brother and two nephews join us for the last Speedway workout of 2023. That’s a strong family there 💪💪. And they got to enjoy OMG after 🍩🍩.
—Good to have Wawa back out after an injury and illness.
—Gulfstream and Gapper headed the pre-warning from YHC and adjusted their weight accordingly.
—Couldn’t think of a better way to finish out 2023.