DATE: 2022-12-19
AO: Diablo
Q: Medball (Nan’tan)
PAX: Chad Bolick-Diamond Dave, Gump Got Gumption, APPleSauce FNGs: None
COUNT: 4
WARMUP: Mosey lap, GT squats, Monkey Humpers, Seal claps, Imperial Walkers, ATT’s THE THANG: (credit to @Ferdinand for most of this)
Gorilla Complex
1.curls, 2.high pulls, 3.overhead press, 4.skull crushers, 5.HR merkins -10reps x 8rnds
Little Drummer Boy (crowd favorite)
play the song (Bing Crosby version for today)
1. continuous lunges, burpees with bah, rumpah, buh, buh
2. WW2’s, alarm clocks with bah, rumpah, buh, buh
4corners
1. squat jumps, 2. EZ V’s, 3. SL pickle pokers, 4. Crossfit sit-ups (5 reps descending)
MARY: woven through
ANNOUNCEMENTS: Christmas party, New Year’s Day – Baker’s Mtn.
COT: 1Samuel 17:34-37 If David had never fought the lion and the bear, he may not have had the courage and confidence to face Goliath.