AO: Lightning Rod

QIC: Straycat

PAX: Goon, Red Curry

Conditions: 35 and windy

Warm up

• SSH x 20 IC
• Windmills x 10 IC
• Slow High Knees x 10 IC
• Fast High Knees x 10 IC
• Butt Kickers x 10 IC
• Jane Fondas x 10 IC each side

The Thang

Mosey to Track (repeat for time these three sets of exercises)

• 10 Burpees
• Bear Crawl 20 Yds
• 10 Burpees
• Crawl Bear back 20 Yds

• 20 Rows
• 20 Bonnie Blaires

• 10 Burpees
• 20 Yds Crabwalk
• 10 Burpees
• 20 Yds Crabwalk back (face other direction)

We ended doing 100+ burpees

COT

New Year sharing about goals.

Goon: Blog at work, Side hustle (CAD), Grow F3 Portland

Red Curry: Focus on Health and Fitness

StrayCat: Freediving and Build Garage