Four men came out th NaFo for a beatdown.  Weather was cool at 39 degrees.

Warm up
Mosey run, then a short nur back to the ROTC building.
Exercises:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
8 pull ups OYO

Thang 1: Bermuda Triangle (Best alt/rock songs of 2010 to 2019 played during the thangs, playlist at end)
1st loop: Burpees (do 1 at cone 1, do 2 at cone 2, do 3 at cone 3)
2nd loop: squats (5, 10, 15)
3rd loop: American Hammers (15, 20, 25)
Repeated the burpees loop
Transit: Bear crawl or crab walk between cones, pax choice

Thang 2: Intervals
Each exercise is 32 seconds, with 10 seconds of rest to transition
1. Imperial Walkers
2. Dips
3. Big boy sit ups
4. Jump Squats
5. Derkins
6. Mountian Climbers
7. Step ups
8. OH Claps
9. Bobby hurleys
10. SSH
11. incline Merkins
12. calf raises
and there were more.

Fini, COT

Word of the year: the attending pax had thiers figured out 2020 (nice work).  I’m still thinking my word over.

Prayers: those in medical care, Polaroid with his recent losses, safe travels to all other pax this season.

Playlist
Adele “Rolling in the deep” 2010
Fitz and The Tantrums “The Walker” 2013
The Black Keys “Go” 2019
Mumford and Sons “I will Wait” 2012
The Killers “The Man” 2017
Lorde “Royals” 2013
Cage the Elephant “Ain’t No Rest for the Wicked” 2017
Honorable mentions:
Portugal. The Man “Feel It Still” 2017
Fitz and The Tantrums “Moneygrabber” 2010