Cool Runnings

Cool Runnings

Workout Date:





Rousey, Flyover, Sunshine, Buffett, Podcast, High Interest, Vitamin D, Handy Manny, Quaker (QIC)

The Thang:

AO: Bombsquad

Conditions: High 30’s, dry

YHC rolled up to the AO to find Rousey and Podcast chit-chatting by their rides. I stepped out into the cold air for early morning greetings and joked, “two for Judee & one for me”.  Then Handy arrived, Buffet, Sunshine and High Interest. Flyover kept his promise, and as we circled up Vitamin D came in hot. . . strong numbers for 6am.

1 minute warning

Proper Disclaimer


25 SSH IC; 24 TTT IC, 20 Imperial Walkers IC; 5 Burpees OYO (start the mumble chatter); 26 Flutter Kicks IC; 5 Burpees; 20 Little Baby Arm Circles; 20 LBAC in Reverse IC; 10 Burpees; 16 Mountain Climbers IC; 10 burpees.

At this point we split into 2 groups: 6 PAX for JudeeChop & 3 PAX for Beatdown


Modified Murph

8 laps – for total of 2 miles

After each lap 13 Merikins; 25 BBS; 35 Squats – for a total of 104 Merkins, 200 BBS, and 280 Squats

Mosey to front parking lot – 100 yard sprint

Circle up at the Shovel Flag

Mary Around the Horn: 20 Flutter Kicks IC (Handy Manny); 20 Four Count Cherry Pickers IC (Buffett); 15 Box Cutters IC (Quaker)

PAX from JudeeChop joined the Circle and Rousey asked for maximum number of Merkins we could do. one PAX yelled out 50, then another shouted that we should each do 10 Merkins IC and complete the circle. So that’s what we did! (total of 90 Merkins), however, there was plenty of modifying.

Time Called as the Bell Tolls

Announcements: Christmas party on the 9th; Plenty of open spots to Q for the 2nd half of the month, Ugly Christmas Sweater Convergence




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