hamilton Mt. Booking

Date: 2025-11-17
AO: hamilton
Q: Booking
PAX: Legacy, Gherkin, Sloop, Popeye, Hobbyhorse, Jag, Hard Knox, Goldfish FNGs: None
COUNT: 9

WARMUP: SSH, IW, HB, MP, LBAC, WM, CP, WMH, DD, WGS, CC
THE THANG:
10 OH Press — backwards run to opposite goal— 10 burpees— forward run back to goal 20 curls- backwards run to opposite goal — 20 merkins— forward run back to goal
30 low rows—- backward run to opposite goal-30 shoulder taps – forward run to goal
40 coupon squats- backwards run to opposite goal— 40 big bois— forward run to goal 50 coupon calf raises — backward run to goal 50 SSH in cadence— forward run
Come down the pyramid with 40, 30, 20, 10 of the above but just forward running both ways
MARY: flutters, LBC, penguin crunches, Freddy mercuries, dirty dog, donkey kicks
ANNOUNCEMENTS: football at compound 12/6, Charlie Brown Christmas at ignite Wednesday
COT: take stock of your accomplishments and where you fell short in 2025.. take credit for partial goals met and modify where necessary to finish 2025 strong

Tags: hamilton, Legacy, Gherkin, Sloop, Popeye, Hobbyhorse, Jag, Hard Knox, Goldfish