Beautiful foggy morning in the gloom. Some PAX were there early, even had 1 FNG. Welcome @Belding. Seems they were excited to #maybemuchmosey. Much mumble chatter about moseying. Some PAX no likey the mosey so YHC was sure to deliver.

Warmup:

SSH

Bounce

Booty Bump (@endo‘s fave. He sure looked good doing it. Although, @vanellope‘s booty looked pretty cute too.)

Air Press

Chinook

Plank Lunge

Mosey around dog park

The Thang:

@ BBall courts:

Squat and Burpee Ladder:

1 Squat, 1 Burpee, 2 Squat, 2 Burpee…10 Squat, 10 Burpee.

Slowsey to the Lake Trail.

Mosey to the 1st stop:

6minute EMOM:

6 split jacks, 6 jump squat, 6 squat

(the pax compled 6 reps quicker than YHC planned so we bumped it up to 10 reps of each)

Mosey to the 2nd stop:

50 SSH IC

25 Mountain Climbers IC

Mosey to the 3rd stop:

6 minute EMOM:

10 split jacks, 10 jump squats, 10 squats

Mosey to the last stop at the dock:

3 rounds:

5 Burpee, 20 X-Cross Situp, 20 Dips, 20 Derkins, 20 Step ups

last round reps were cut in half due to time.

 

Great effort by all PAX today, glad to see men pushing themselves and each other.

 

COT: Prayers for the PAX that are traveling, Prayers for all men, thankful to be out this am.

 

Moleskin:

Monday Dec 31st New Years Eve Beatdown will be in place of New Years Day. Beatdown is 7:30 to 8:30. This is F3 Lutz’s 2nd year anniversary, be there. @no-ski has something good planned.

Jan 2nd we will commence a 6 week Nutrition Challenge. See slack for details.