12/7/2022

Weather: 23°F 🌕 , Wind: SW 3mph

QIC: Bob Ross

PAX: 15 | Brad Pitt (Respect x2), Lincoln Log (Respect x2), Ketchup, Vlasic (Respect), Crab Cakes, Smores, Fineprint, Unicycle, Bambi, Coach K, Bouncer, Speed Square, Clark Kent, Hall Pass, Bob Ross

FNG: 0

Welcome: Successfully recited F³, 5CP, Mission, Credo, and Disclaimer* from memory. 🧠

*lil assist on the disclaimer (count it!)

Warm-a-rama

  • Side Straddle Hops
  • Burpees
  • Coupon Thrusters
  • Coupon Swings
  • Coupon Press
  • Bobby Hurleys
  • Big Boy Sit-ups w/ Coupon

Turns out these exercises were a mere preview of the nonsense that was about to ensue…keep scrolling.

The Thang | AMRAP

Station 1: 21-15-9

  • Even Rounds 21:  Merkins (On Coupon)
  • Odd Rounds 21: Merkins
  • Even Rounds 15: Coupon Press
  • Odd Rounds 15: Shoulder Press – Hands and Feet on the ground
  • Even Rounds 9: Coupon Sit-Up
  • Odd Rounds 9:  Hanging Leg Raises

Station 2: 200m

  • Even Rounds: Run 200m w/ Coupon
  • Odd Rounds: Run 200m

Station 3: 12-9-6 (AMRAP)

  • Even Rounds 15: Coupon Swings
  • Odd Rounds 15: Side Straddle Hops
  • Even Rounds 12: Coupon Thrusters
  • Odd Rounds 12: Bobby Hurley’s
  • Even Rounds 9: Burpee over Cinder Block
  • Odd Rounds 9: Burpee’s

Station 4: 50m

  • Even Rounds: 50m Murder Bunnies
  • Odd Rounds: 50m Bear Crawl

Lots of complaining, questioning life, Ketchup was super frustrated as per usual.

6MOM

American Hammers (Rancid Style)

Name-a-rama / Announcements / Prayer Requests

COT

Talked about my brothers story of forgiveness and redemption in Christ.

Aye! Bob Ross

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