YHC was limited last week after suffering an injury at the Race Across Durham. Being out of action can be lonely, so YHC jumped at the chance to lead the PAX this morning.

Warm-Up: All in cadence

• BWS x10
• Good Morning x10 
• LBAC: Forward x10, Reverse x10
• Merkins x10
• Mountain Climbers

Christmas came early as YHC had the PAX unload concrete pavers from the back of his FJ Cruiser. In a stroke of genius, there were exactly 16 pavers and 8 PAX. YHC lead the PAX in a few exercises with the pavers.

• 10 burpees w/ pavers
• 20 Stationary lunges (10 on each leg)
• 40 alternating bicep curls (20 each arm)

We grabbed the pavers and made our way to the front of the school for a Dora. As a team we would knock out 60 merkin rows, 120 thrusters, and 120 lateral raises. We did not do these AMRAP as usual. If you split the total into sixths, each partner complete 3 sets of each exercise. For example, partner one completed 10 merkin rows, and then switched with their partner two. The partner not completing reps held a people’s chair with their pavers. By the end of the dora, shoulders were completely smoked and it was difficult just holding the pavers in hand.

We gave our grips a break by completing 10 donkey kicks against the wall and then holding a balls to the wall for approximately 45 seconds.

YHC then lead the PAX through some more exercises utilizing the pavers.

• Chest press
• Bent over rows
• Tricep extensions
• Flutter kicks
• Hello Dolly
• American Hammer

We then finished our time with our toys with a final set of 10 burpees.

YHC lead the PAX back to the FJ to deposit the pavers in the back. We did a 10 count alternating high/low plank ring of fire for the grand finale.

COT

• Holiday party on Dec 21st at Top O. $10/head
• Holiday ruck on Dec 12th?
• Tis the season of giving. Look for a way to give back!!