DATE: 2023-01-07 AO: Stonehenge Q: sledge PAX: Airwolf, Rousey, lex_luthor, Pilgrim, Wolverine, tagalong, Big Tuna FNGs: None COUNT: 8 WARMUP: 10 SSH, 10 IW, 15 calf raises, 10 arm circles (each direction), lap around the area
THE THANG: Tabata 8×3 with stations 35 lbs. kb pull-throughs, box jumps (with or without twists; with or without beatboxing), monkey humpers, upright rows (30 lbs ruck plate), squat with ruck (bear hug; undisclosed weight), sandbag curls (40 lbs.), pushups, goblet squat or shoulder press (40 lbs. sandbag)
Tabata 5×3 Mountain climbers, Sister Mary Katherines, Heismans/speed skaters, Squat jumps, high knees
10 burpees, bear crawl across the parking lot, 10 in and outs, football tires back x 3
Fellowship lap
MARY: MIA
ANNOUNCEMENTS: Thoughts and prayers to @Kirby and his family
COT: Sorry for the lack of setup and the tweaking of the timer. It’s good to be timekeeper. Good copy on the 30 second cardio intervals. Sister Mary Katherine should be used to getting half the time she expected anyway. She was brutal.