Warmups:

• Fellowship Lap
• SSH x25 (IC)
• Arm Circles x 10 (IC)
• Reverse AC x 10 (IC)
• Willie Mays Hays x 10 (IC)
• Imperial Walkers x 30 (IC)
• Slow Merkins x 10 (IC)
• 60 seconds (or less) of self stretch

The Thang:

• (2) 20 seconds sprints (AYG) with (1) 20 sec rest
• Find the ornaments….bear crawl serpentine through the buses, surprisingly, they were at the end of the serpentine

• Sandbag (Sugar) , Ruck and Blocks (Ornaments),

Split into (4) groups of 2 (Splashback was alone).  1st group has on Pax on the Ruck, the other PAX is doing 8 count manmakers.  Group 2 has the Sugar and other PAX is doing air squats , Group 3 has the overhead block and the other PAX is doing Merkins.  4th group had the overhead block and the other PAX was doing burpees. Down and back with the coupons and switch, we did all exercises twice.

(10) group 8 count manmakers

Mary:

• LBCs in cadence x 30
• WWII x 20 single count
• Long Slow Flutters (IC) x 20
• Merkin Ring of Fire (10 count)

COT

• Prayers for Kosher and his family, as they deal with the loss of his father
• 7:00 start for the New Years Day Big House (60 min)
• Bumpdraft would like you to Q the new and improved AMRAP

BOM

• Reminisced that I originally came to f3 for the workout, but have stuck around for the support, camaraderie and the leadership opportunities. Go out an lead and kick ass.