Bong Crosby
QIC: Sea-Man
Date: 12/19/23
PAX: Adobe, Ziggy Stardust, Boomerang, Huckleberry, Turnover, Bruin, Drama Queen, Greenspan, Bevo, Schneider, Subfloor
It all started with a misspelled word, ChatGPT added to the humor. 8 pax gathered and launched at 0530 to a classic Christmas playlist, 4 runners launched.
Warmup:
- 20 SSH
- 15 Imperial Walkers
- 6 Abe Vigodas
- 20 Whirley with the clap
- 16 arm swirly things forward making them larger at 8
- 16 arm swirly things backward making them larger at 8
- 20 Michael Phelps
The Thang:
Karaoke to wall flap jacking half way, wall sits with jack reachers down the line, fast feet x 20 in cadence, rebound drill x 20 in cadence
Apollo Creed back to blocks and select a block and walk back to parking lot.
The following was repeated with the following reps 10, 15, 20, 15, 10
- Curls
- OH Press
- Kettle Bell Swings
- Bench Press
- Skull Crushers
Karaoke or Apollo Creed across parking lot to cone and then bear crawl for parking spaces and complete 3 burpees then back to start for next round. Repeato through each round.
Put blocks back and gather in parking lot for sumo drill, try to push your partner out of the parking lot square x 2 rounds.
Runners joined for Mary:
- 20 Low flutters
- 20 LBCs
- 10 each side mutton crunches
- 20 penguin crunches
- Ring of fire 3 merkins, 2 merkins, 1 merkin hold plank
Prayers for Turnovers Step-Grandmother-In-Law Doris recovering from surgery, blessings on quick return.
Convergence on New Year’s Day.
YHC took us out.
Always a pleasure,
Sea-Man – Chris
