Asystole, Banjo, [Q] Old Maid for extra credit. Warm Up: SSH, good PMs, and Imperial Walkers. Jog several trips around the City Office block with 6 stops for 11ct: merkins, wide grip, diamond, left forward, right forward, and irkens. Circle up around the flags for Mary, WWII, Box cutters, LBC
Pick up Cracker Jack and Coney. Mosey to the deck for couple stair ascents to warm up.
Circle up for SSH, Windmills, and Imp walker.
Main event: 4 sets, 4 rounds per set, all running at minimum of fast jog except where otherwise stated.
Set 1: run to top of ramp, 5 burpees, run back, 10 dying cockroaches. 4 rounds
Set 2: backwards run to near top of ramp, AYG last 30 yards to top of ramp, 8 star jumps, run back, 16 hammers. 4 rounds.
Set 3: 16 backward lunges, 16 merkins, 80% run to top of ramp, 8 monkey humpers, run back, 16 J-Los. 4 rounds
Set 4: Quick alternating high knee karaoke, 16 merkins, AYG last 40 yards to top of ramp, 16 jump lunges, run back, 8 heels to heaven. 4 rounds
Return for COT, no time for Mary.
Announcements: K2C February 4th with pre-Murph at 0700.
Prayers: Riptides quick recovery from sprained ankle, Silent prayers.
YHC took us out. Let us remember that through God all things are possible, we do not need a new year to start over, we can start fresh each day.
NMS:
5 pax for Fours
Great to see Coney for his Virgin #F3RushHour post
Happy 44th Old Maid. The reason for all those multiples of 4, once YHC figured it out.
Asystole’s dying cockroach form is a work of art. Nabisco could even learn a few pointers. YouTube videos to follow.
Cracker Jack was hurting. He tweaked his knee last week with those white Christmas gifts to the pax. And still he’s a bad-ass.
YHC had to stay on the pax to max the AYG. It was not much distance. Just Do It
3.3ish Miles covered overall.
Great work, men
