Warm up
Enter Sandman, Metallica
- Forward AC
- Reverse AC
- Hill Billies
- SSH
- Burpees (chorus)
- Squats
- Burpees (chorus)
- Seal Claps
- Shoulder Taps
- Burpees (chorus)
- Plank variations to end
The Thang
Four Corners Escalator
- 10 hand-release merkins
- 10 hand-release merkins + 20 Mountain climbers
- 10 hand-release merkins + 20 Mountain climbers + 30 squats
- 10 hand-release hand release + 20 Mountain climbers + 30 squats+ 40 overhead claps (single)
- 30 squats + 20 Mountain climbers + 10 hand-release merkins
- 20 Mountain climbers + 10 hand-release merkins
- 10 hand-release merkins
Sprints
- AYG around the lot x2
- AYG halfway around the lot x1
Mary
Thunderstruck, ACDC
- Plank hold
- Merkin after every “Thunder”
Announcements
- Chatham 6-pack tour is next week – try to hit 6 chatham AOs in 6 days
- BC Murph is next Monday pre ME (4:30)
- December 22nd 8pm – Holiday event/F3 Banquet at clubhouse
- Thanksgiving Morning Turkey bowl 9am
- Ten Mile Tuesday is tomorrow at the rabbit. 445 start for 10 mile, 530 start for 5 mile
COT
It can be challenging to keep up with morning workouts as the season/weather changes. Try to finish strong heading into the Holiday and new year. Go out and seize the day and have a great week. Until next time in the gloom. Aye.