AO: ao_abduction
Q: Flo
PAX: Bunsen, Disco, Flo, Pythagoras, Scarecrow, Topless, Legs
FNGs: None
COUNT: 7
WARMUP:
Timed rounds of mobility drills
90/90 switch
Bent arm circles
Arching reach back
Squat knee push
Table top leg circles
Pigeon good mornings

THE THANG:
YHC had cones set out in a Pentagon formation, along with a steel mace, dumbells, sandbag, and ruck.

First round 5 of slick, dumbell, ruck, sandbag, and mace exercise listed on cone (nd below)
Run a lap
Second Round 5 of first exercise and 10 of second listed
Run a lap
Third Round 5 of first exercise and 10 of second 15 of third
Run a lap

Exercises Slick :

5 x Burpees

Sprints

15 x Merkins

Exercises Dumbells:

5 x Scotty Bobs

10 c Skull Crushers

15 x OH Press

Exercises for Sandbag:

5 x Clean & Chase

10 x ground to shoulders

15 x bear hug Squats

Exercises for Steel Mace:

6 x 360

10 Spear Thrust (5 each side)

16 x Ballistics Curls

Exercises for Ruck:

5 x 4 Count Flutter Kicks

Suitcase Carry

15 x Ruck Curls

ANNOUNCEMENTS:
Book club
Post winter party

COT:
Bunsen talked about importance of communication with/about self.