5 regulars and 1 FNG emerged on the scene of The Lumberyard in rather early fashion! For the entire hour YHC was concerned for the FNG’s noggin in the freezing temps(bald head/no hat).Choo Choo talks about some hot tub options that had YHC rolling.
Mosey the trail eastward around the FBF and land on the E Helipad for brief disclaimer and warmarama
- 20 SSH IC
- 10 Busch Garden Machines IC
- Toe Grabs OYO
- Butterfly OYO
- Quad Stretch
- Roscoe’s Wife
- 10 WWII IC
Cop 1 – 20% Bert Variation
This is a variation on the iconic Bert WOD. The reps and distances have been reduced. It is executed repeatedly as a ladder/pyramid to time. The routine works best with either a 100m or 300m out and back course.
10x Burpees
100m Run
20x Merkins
100m Run
30x Lunges or Spartan Hammers or Sit-ups
100m Run
40x Squats
100m Run
30x Lunges or Spartan Hammers or Sit-ups
100m Run
20x Merkins
100m Run 10 x Burpees
CoP 2 – Indigenous Court Laps – line up at one corner of pickle ball courts and perform exercise while one PAX in front runs a lap and joins the back of the PAX.
- Stationary Crab walk
- Commandos
- Superman
- Air Squats
- Freddie Mercury
Short Distance 11’s
- Mike Tysons
- LBC’s
5 Minutes of Mary
Welcome aboard to our FNG Sparky, he killed it out there this gloom!
Numbers and Names
Announcements- New Year Convergence 07:00 at Dogwood Dell. See Slack.
Prayer Requests – Patience in these times when everything comes at us in quicker and higher volumes than ever.
YHC closed us out in Prayer. Thanks for being a part of my 200th Q men!