AO: The Crown

When: 12/17/2021


Number of Pax: 5

Pax Names: 8-Track, Combine, Lady Bug, RG3, The Situation,

Number of FNGS: 0

FNG Names:

QIC: Combine

The BackBlast:

3 joined for a ~3-mile EC run beforehand (Ladybug, Combine, THE Situation). Temps hovered in the upper 20s. Great day to put in some work.

Warm-o-rama: SSHs, Don Quixotes, Abe Vigodas, slow squats, runner’s stretch, calf stretches


12 days of Christmas:

11 stepups + 1 burpee, 10 stepups + 2 burpees, 9 stepups + 3 burpees…1 stepup + 11 burpees

11 pullups + 1 flutter kick, 10 pullups + 2 flutter kicks…1 pullup + 11 flutter kicks


Partnered up for 300 dips, 200 monkey humpers, and 100 wall merkins – one partner did the exercise, the other karaoke’d 50 yards and back

Wall sit (1 min.) then bear plank (1 min.)

Bear crawl 30 yds, backward run back, bear crawl 20 yds, backward run back, bear crawl 10 yds, backward run back

Running skip 30 yds, crawl bear back, running skip 20 yds, crawl bear back, running skip 10 yds, crawl bear back

Finished with some Mary.

As we approach the darkest day of the year, shared that this group and these HIMs have been a light for me. Closed with a portion of “A Winter Solstice Prayer” by Edward Hays:

In the heart of every person on this Earth burns the spark of luminous goodness;

in no heart is there total darkness.

May we who have celebrated this winter solstice, by our lives and service, by our prayers and love, call forth from one another the light and the love that is hidden in every heart.

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