Date: 2025-12-10
AO: ao-nevermore
Q: Wheelie
PAX: Wax On, Audit, SMALL FRY
FNGs: None
COUNT: 4
WARMUP:
Good mornings, seal claps, overhead claps copperhead squats, butt kickers, copperhead merkins

THE THANG: A variant on the longest mile. This is a fairly long almost a mile.

Lap 1: 1 person sets pace with walking lunges while another carries his ruck. Proceed until the quads object. Switch out and proceed until lap 1 complete.

Lap 2: 5xkaraokeand a squat. Continue until objections. Switch out Lap 3: Run ahead 20-30s and back. Switch out

MARY:
LBC, Flutter kicks, decline plank

ANNOUNCEMENTS:
None

COT:
SMALL FRY Christian leadership conference coming.

Tags: ao-nevermore, Wax On, Audit, SMALL FRY