Was a nice 25 degrees this morning but 15 PAX showed up to celebrate Animal House and keep it rolling. Food Lion has been a wonderful leader keeping the AO going through inconsistent numbers. He is stepping down as Site Q and we are fortunate to have Moore step up and take the reigns. Numbers have been solid of late and we look for that to continue in 2020. YHC enjoys Q’ing AH more than any other AO because I know I can raise the bar and everyone will embrace it. Today was no different.

Warmup: SSH, Imperial Walkers, Arm Circles, Mtn Climbers, Slow Merkins, 10 Burpees

The Thang:

Partner up and as a throw back to the beginning days of AH, we wheelbarrowed down to the track. Then, buddy carry 400m switching as required.

AMRAP: max set of pull-ups, 15 merkins, 10 dips, 400m run, run to top parking lot, 15 reps with a weight (KB swing, overhead press, curls, etc.), 12 tuck jumps. That is one round. Most people got in 3 rounds.

Wheelbarrow back up to top parking lot.

Lt. Dan’s across basketball courts and gorilla hops back.

Weight held overhead and walk across basketball courts and back

Sprint to brick wall and back

Mary: Hello Dollys, Heels to Heaven, Flutterkicks

COT: Thank you to Food Lion for his recent leadership and thank you to Moore for stepping up. F3 Holiday Party tomorrow night at TOPO Back Bar at 8:00