AO: Terminus
QiC: Buttercup
Pax Count: 7
Pax List: Buttercup, Chemical Bond, Credit, Gates, Smalls, Soft Hands, Vertigo
FNG Count: 0
Downrange:
Warm up:
Side straddle hops, weed pickers, Side straddle hops, don quixotes, Side straddle hops, imperial walkers, Side straddle hops, hillbillies, Side straddle hops, toe tucherz, back stretch
11’s – box jumps and urkins
3x Hill run 20squats bottom and 10 burpees at the top
The Thang:
Countoff by 2’s / alternate by ones and twos. One group does 50ish yard murder bunny while others do exercise
murder bunny / rifle carry back.
curls, SWINGALINGADINGDONGS (kbswing), alpos, windshield wipers, squat thrust.
Second round changing up the 50 yard movement – animal kingdom: murder bunnies, bear crawl, crab walk, duck walk
Then 20 monkey humpers, 15 squirrles and 20 dying cockroaches.
We decided as a group that kettle bell swings are now called swing -a-ling-a-ding-dongs. Its effective and to the point while sounding a little festive for the holiday season. May the master F3rs consider it as an official name.
CoT:
Naked Man Moleskin:
Great prayers and discussion on the loss of loved ones, how to support those who have lost a loved one and prayers for the holiday season as some of our pax experiences depression and sadness.