Run, Jump, Push! Oh, and Carry!!

AO: Horizon

QIC: Maj Payne

The PAX: Sunshine, Disco, Magoo, Kombucha, Derail, Mayberry, Lightspeed, Kodiak, Einstein, Sticks (with a “Y”)

The temps have plummeted, but the cold was no match for 11 brave souls who posted in the gloom this A.M.! Lotsa running, jumping and pushing – certainly not for the faint of heart. Here’s what happened…

WU

· 15 x SSH

· 10 x IW

· 10 x WMH

· 10 x Cherry Pickers

· 10 LBAC front and rear

Thang 1

Run, Jump, Push! OYO. As fast as you can. X 4

• Run the length of the field and back
• 20 x Jump squats
• 15 x Merkins
• 10 x No push burpees

Thang 2

The circuit – count off by 5s 1x through

Station 1: Single Gravel Bucket Carry (the timer) 30 yds down and back

Station 2: Pull-Ups

Station 3: Merkins

Station 4: Rope Rows

Station 5: Big Boy Sit-Ups

Thang 3

3 x Relays across the field – keep circuit teams

• Pax 1 Sprint, Pax 2 Al Gore, swap
• All PAX: 20 x Merkins
• Pax 1 Shuffle right, Pax 2 Plank, swap (special appearance by @Elvis for some Merkins)
• All PAX 10 x No push Burpees
• Pax 1 Shuffle left, Pax 2 Al Gore, swap
• All PAX 20 x Jump squats

Mary

· 15 x Flutter Kicks

· 15 x American Hammers

· 21 x LBCs

COT: Christmas is Friday – no organized workouts across F3TheCapital. Be sure to head to #Olympus Saturday for a M and 2.0 friendly post-Christmas beatdown though. It’s been a year like no other we’ve experienced before, but we have also been blessed in many ways. Take time to think about how you’ve been blessed today. For some, it may be about spending more time with family, for others it could be finding a new passion. Whatever it is, it is worth it. It always is. Be good, and make it better for others.

Aye!!