Date: 2024-12-21
AO: ao-eagles-nest
Q: Wheelie
PAX: Blip, Squash (Donn Hines), Strat, Foxtrot
FNGs: None
COUNT: 5
WARMUP:
Good Mornings
Side Straddle Hops
Arm Circles
Squats

THE THANG:
‘‘Twas the Night Before Krampus pull-through planks. Poem by Wax On and AI.

Same 7 exercises in 3 sets:
1st set: 10 each, 1 is 1
2nd set: 10 each, copperhead versions, 4 is 1
3rd set: AMRAP 60s/15s
Ruck pull vertical
Ruck curl
Ruck bent over row
Ruck shoulder press
Ruck tricep press
Ruck bench press
Ruck pullovers

Between 2nd and 3rd set:
10 Big boi sit-ups with ruck
10 American hammers with ruck 4 count
10 side plank with ruck (each side) 4 count

MARY:
20x 90 degrees leg lifts, fast up and copperhead lower, ruck overhead for stability. 4 count 20x little baby crunches with ruck
20x v-up with ruck, 4 count
20x mountain climbers 4 is 1
20 Imperial ruckers 4 count
20 Ruckous Hillbillies 4 count

Finisher:
Merkins led by Squash (Donn Hines)
Some leg lift variant with a name I can’t remember lead by Blip

ANNOUNCEMENTS:
Are we meeting this week? Maybe. If we get a Q, then yes. Watch for the usual announcements.

COT: Krampus participant recovery.

Tags: ao-eagles-nest, Blip, Squash (Donn Hines), Strat, Foxtrot