8 PAX gathered in the NaFo Parking lot, fresh off a lazy snow day, to get it back on track with a pre-dawn beatdown.

Mosey around the lot

Warmup

• 35 Side Straddle Hops
• 5 burpees OYO
• 15 Windmills
• 5 burpees OYO
• 30 Low Slow Squats
• 5 burpees OYO
• 10 4 count Merkins
• 20 4 count Mountain Climbers
• 5 burpees OYO
• 20 Moroccan Night Clubs
• 5 burpees OYO

Mosey to the snow covered pull up bars

The WO

• 10 pull ups
• 10 jump squats
• 10 pull ups
• 10 jump squats
• Run to bottom of the hill
• 5 burpees
• Run to top of the hill
• 20 LBCs
• Run to bottom of the hill
• 5 burpees
• Run to top of the hill
• 20 LBCs
• Rinse and repeat above 3x

Mosey to the parking lot

The Cool down

• 10 4-count Mountain Merkins
• Boats and Canoes
• 10 4-count Mountain Merkins
• Freddy Mercury
• 10 4-count Mountain Merkins
• Captain Thors to 5×20
• 10 4-count Mary Catherine Gallaghers (jump lunges)
• Flutter
• 104-count Mary CGs
• Protractor
• 5 burpees OYO

COT

Announcements

• Rooster
• Yeti

Prayers

• Listening, not just hearing
• York County PD, especially Officer Doty & Family
• Work Transitions