AO: Terminus
QIC: Smalls
Pax: Buttercup, Credit, Candyland, Gump, Gates, Jackal Puff, Jumbo, Martina
FNGs:
Downrange:
Warm-o-rama:
SSH IC x 30
Don Quixote x 15
High knees x 15
Merkins 4 ct x 12
Arm circles forward + backward 4 ct, 10 each
The Thang:
Mosey to Rock Pile, grab a coupon.
I put together a circuit of exercises that focused on some muscle groups that are harder to train with just bodyweight exercises:
20 each of
1. Rows
2. Straight Leg Deadlifts
3. Pickle Pointers (with coupon)
4. Shoulder Shrugs
5. Curls
After one round, we lunge walked with coupon over to the stairs on the north side of the rock pile, and rifle carried the coupons up the stairs. We repeated the set, then lunge walked to the top of the stairs to the south of the rock pile, then rifle carried the coupons down the stairs and back to the pile.
We returned to the south stairs and did a footwork drill up:
1. hop up a stair, landing in a wide stance
2. stay on the same stair, but hop to bring your feet together
Repeat all the way up, running on the flats.
At the top of the stairs, we turned right to head to the bridge, where we undertook Bearway to Heaven:
1. Bearcrawl to station 1, do 10 burpees, crawl bear back, do 10 low slow squats
2. Bearcrawl to station 2, 15 burpees, crawl bear back, 15 low slow squats
3. bearcrawl to station 3, 5 burpees, crawl bear back (ran out of time for the planned 20s)
Mosey back to flag
COT:
We took a moment of silence to reflect on our blessings
Sleeves Up Campaign: https://sleevesup.redcrossblood.org/campaign/sleevesup-f3atl/
Thursday’s at Terminus will continue this Thursday at 5:45 as we plan to launch a new AO in 2020, and Thursday is also Credit’s birthday Q at The Pulpit, where he will undoubtedly celebrate still being obnoxiously young by inflicting pain upon all comers.
Naked Man Moleskine:
Do you know about the upcoming “Star of Bethlehem?” https://www.theguardian.com/science/2020/dec/15/how-to-watch-the-jupiter-and-saturn-great-conjunction-of-2020