WARMUP: the usual suspects
THE THANG:
Rack up as many points as possible in 3 categories. However, PAX must do 1 exercise per a category in order (BW, gear, MOT). Within category, Pax has choice of exercise and can keep score themselves
Body weight
1 point:
• 10-SSH
• 25 LBC
• 30 ankle taps each side
2 points:
• 10 merkins
• 10 bomb-jacks
• 20 flutters each side
• 20 BBSU
3 points:
• 10 Burpees
• 20 jump Squats
• 10 Apollo ono each side
4 points:
• 10 Lt. Dan
• 20 box cutters
5 points:
• 10 Kraken-merkins
• 5 Navy Seal Burpees
10 points:
• 10 Kraken Burpees
Gear
1 point:
• 10 KB swings
• 20 kb bicep curls
• 10 OH Press
2 points:
• 10 cleans each side
• 10 Goblet Squats
• 10 KB Halos each side
3 points:
• 10 Snatches each side
• 20 KB Gorilla-smashes each side
• 5 manmakers w Cindie
• 15 Sledge-tire
4 points:
• 10 crab-press each side
• 10 deadman-to-barbarian
• 5 tire flips
5 points:
• 10 underswitch to crab-press each side
• 10 tire flips
10 points:
• 5 “Tower of Power” (2x Cindie Merkin pyramids)
• 15x 80# sandbag ground-over-shoulder
MoTs
1 point: mosey
2 points:
• Nur
• Side shuffle
• Carioca
3 points:
• Farmer Carry – 1 coupon
• Lunge walk (BW)
4 points:
• Nur w 1-coupon
• Lunge walk w 1-coupon
5 points:
• nur or F-Carry w DOUBLE coupon
10 points:
• Lunge-walk w double coupon
• burpee-broad-jump up & back
• Roll tire up, flip it back
• Lt-Dan magic legs up/crawl-bear down
MARY: kettlebell slalom… That’s all we had time for
ANNOUNCEMENTS: operation love (turkey collection for 11/23), other newsletter stuff
COT: held… Fifth core principle