Day: November 30, 2023

The Goat 11/30/23

Pledge 🇺🇸

Warmup: Side straddle hops, merkins, windmill, gravel pickers, low slow squats 10x each

Mosey around the block to get warm, then:

Corners

Exercise at each corner, sprint between

Round 1: 7 burpees

Round 2: 14 4-count flutter kicks

Round 3: 21 Merkins

Round 4: 28 good form squat

Round 5: 21 merkins

Round 6: 14 4-count flutter kicks

Round 7: 7 burpees

Wall Work

10 feet on the wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

10 burpees for the train

Mosey around the square, sprint the hill then time was up

Attendance

Mamas Boy

Dr. Seuss

Bubba Sparxx

Nutria

Eh Y’all

Spider-Man

Orangeman

Goose

Anchorman

Cherie Berry

Sunshine

What’s up

Radar

Tooth Fairy

Hot corner

Tesla

Warmups-

• SSH- 20
• Burpee
• Hillbillies-15
• Burpee
• Gravel pickers-10
• Burpee
• STRETCHING

Pledge 🇺🇸

Mosey to lower lot, partner up

• AmRep- while one partner does a rep, other sprints to the top and back to partner. Til each partner had done each exercise 🤙🏻

           • Mike Tyson’s

           • Big Boys

           • Jump Squats

Bearcrawled halfway up the lot, lunge walked other half…

Mosey to the Hill- 11s

• Burpees – Top
• Imperial Squats- Bottom
• Modified for time …

Back to the start to finish out with Iron Hulk💪🏻…

Announcements-

• Christmas Party
• Beer Ruck

Prayer Request:

Huck

Turtleman

Jackson Hall

Sargent PC- gd has RSV

Oompa

Mayor prayed us out

Cold morning was great for Bandit’s Swiss Adventure. Pledge > Ruck > COT. 45 min exactly.

Thanks to Linus for the inspiration of today’s ruck route.

Miss you Scrat!