AO: The Rig
QiC: Spacelaw
Pax Count: 5
Pax List: Chemical Bond, Frizzle, Gates, Spacelaw, TBR
FNG Count: 0
Downrange:
Warm up:
- 23 Side Straddle Hops
- 10 Don Quixotes
- 10 Weed Pickers
- 10 Hillbillies
- 10 Imperial Walkers
- Hamstring stretches (center, right over left, left over right)
- Quad stretches (right, left)
The Thang:
- Countdown (10-to-1 burpees, jump squats, merkins)
- 10x burpees, 10x jump squats, 10x merkins, 10 second break
- 9x burpees, 9x jump squats, 9x merkins, 9 second break
- 8x burpees, 8x jump squats, 8x merkins, 8 second break
- 7x burpees, 7x jump squats, 7x merkins, 7 second break
- 6x burpees, 6x jump squats, 6x merkins, 6 second break
- 5x burpees, 5x jump squats, 5x merkins, 5 second break
- 4x burpees, 4x jump squats, 4x merkins, 4 second break
- 3x burpees, 3x jump squats, 3x merkins, 3 second break
- 2x burpees, 2x jump squats, 2x merkins, 2 second break
- 1x burpee, 1x jump squat, 1x merkin
- Monthly Musclemakers
- January: 31x American Hammers, 1x Basketball Shuttle (baseline to free throw line, back, baseline to halfcourt, back, baseline to far free throw line, back, baseline to far baseline, back)
- February: 28x Coupon Squats, 1x Basketball Shuttle
- March: 31x Merkins, 1x Basketball Shuttle
- April: 30x Coupon Swings, 1x Basketball Shuttle
- May: 31x Coupon Thrusters, 1x Basketball Shuttle
- June: 30x Coupon Curls, 1x Basketball Shuttle
- July: 31x Coupon Romanian Deadlift, 1x Basketball Shuttle
- August: 31x Coupon Rows, 1x Basketball Shuttle
- September: 30x Coupon Skull Crushers, 1x Basketball Shuttle
- October: 31x LBCs, 1x Basketball Shuttle
- November: 30x Bonnie Blairs, 1x Basketball Shuttle
- December: 31x Coupon Leg Lifts, 1x Basketball Shuttle
CoT:
- Pax wished each other happy New Year and recapped holiday revelry
- Chemical Bond dropped an elite dad joke
- Prayers for safety, brotherhood, and servant leadership in 2023