EC

After YHC remembered the kettlebells but forgot his shoes, Shuggah Shack and YHC enjoyed the warm morning with some kettlebell swings, squats, deadlifts, overhead presses, and farmer’s carries.

Warm-a-Rama

SSHs

IWs

Super-Slow Squats

WMHs

LBACs

Reverse LBACs

Overhead Claps

The Thang #1

Escalating Lieutenant Dans with mosey in-between

Starting at 1 (2 lunges) going to 10 (20 lunges)

The Thang #2

PAX partnered up and organized themselves from fast to fastest.

Each pair ran up the hill, followed by the next pairing (with a 3-5 second head start between the pairs).  Once front pair was caught, 5 penalty burpees.

Recovery mosey back to the bottom of the hill.

Repeato 4 times with some different modes of travel (e.g., Bernie Sanders, Karaoke)

The Thang #3

Mosey to the shed to dish out some blocks.

EMOM with three exercises:  Bent-over row; mountain climber; chest press

Rounds 1-5:  9 reps of each exercise

Round 6:  10 reps

Round 7:  11 reps

Round 8:  12 reps

Round 9:  13 reps

Round 10:  15 reps

Put up blocks and return to AO.

Mary

60-second plank hold while PAX discussed what they wanted for Christmas.

COT

Announcements:  Chatham Christmas Banquet this Wednesday at 7 pm.  Bring your own tippel; T-claps from Nitro for Churham Holiday Party this past Saturday;  teaser for F250

Name-o-rama

YHC took us out with a message about cherishing the little moments during this season of abundance (and sometimes overindulgence).