Date: 2025-12-04
AO: hoya-paxa
Q: Hammerhead
PAX: Trademark, Gherkin, Daaa Auditor, Bunyan (Jonathan Lowery) FNGs: None
COUNT: 5
WARMUP:
SSHs
DQs
Snowboarders
CPs
Front Straddle Hops (cross country skiers)
IWs
1-Min Jog in place (“jog up to 10s, sprint down from 10s”)
THE THANG: “Praise You” by FatboySlim
(Mountain Merks with SpecFor “SF holds,” 1 inch off deck: 45s hold, 25s hold, 10s hold … on cue from Q)
Tabata Time
1. Dips, 20s on 10s off x 8 rnds
2. BOX (bench) jumps, 20s on 10s off x 8 rnds
3. Air Chair Raise the Roofs, 20s on 10s off x 8 rnds
ANNOUNCEMENTS: See post by citrus indicating 12 noon Dec 6th book club at Westover Beer Garden- Dec 6th – compound 1st inaugural holiday bowl: Football east vs west MARY: Bird dogs 4ct count o rama
COT:
Cueing off Ramblers holiday advice, i say to my inner “old man, gtfoh!” Let’s all be present and take joy in the joys of others this holiday season.
Tags: hoya-paxa, Trademark, Gherkin, Daaa Auditor, Bunyan (Jonathan Lowery)
F3 The Capital 