AO:

When: 12/21/2023

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_off-the-books
Q: Bunsen
PAX: Go Blue, Disco, Bunsen
FNGs: None
COUNT: 3
There’s a little spark that flickers in the medulla oblongata when a challenge is brought up and YHC just has to do it. As an aside, the Medulla oblongata is responsible for autonomic functions, like breathing, heart rates, sleep cycles, and participating in hard challenges. Three PAX embraced the suck in the gloom of Twin Silos Park, ready to welcome Old Man Winter on his solstice. Set before the HIMs of Fort Collins was the Go Ruck WOD inspired by The 12-Days of Christmas.

WARMUP:
SSH x 10 IC
Abe Vegotas x 5 IC

THE THANG:
Similar to the Christmas carol, the workout is a progressive format by adding an exercise and continuously repeating the former. So, round 1 – 100m sandbag shuffle. Round 2 – 2 sandbag thrusters + 100m SB shuffle. Round 3 – 3x SB clean & press, 2 x SB thrusters, 100m SB shuffle. Repeat through 12 rounds. Here are the exercises:

1 x 100m SB shuffle
2 x SB Thrusters
3 x SB Clean & Press
4 x SB Burpee OH throw
5 x SB Bent over Rox
6 x Kettle Bell Snatches (single arm, 3 per arm)
7 x KB swings
8 x V Ups (no weight)
9 x SB Back Squats
10 x SB Walking Lunges
11 x SB Front Toss
12 x SB Manmakers

MARY:
None.
ANNOUNCEMENTS:
2nd F lunch today (12/21) at Cava 11:45

COT:
Praises to each for pushing the rest through this challenging workout!

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