EMOM of Champions
12/5/2022
PAX: Cowboy, Flux Capacitor, ChewToy, Johnny Fever, Animal (QIC)
Conditions: 24 F and Cold and as F

W-A-R:
SSH- 20
Dead Bugs – 10 (2 is 1)
Bird Dogs – 10 (2 is 1)
Imperial Walkers – 10
Michael Phelps – 10
Cherry Pickers – 20

The THANG:
EMOM broken into three (3) rounds; Each round goes for 10 minutes
ROUND 1 (10 Minutes)
2 Box-Cutters and 2 Freddy Mercury’s – add 2 reps of each every minute; In between, PAX ran back and forth on the Football Field to the 50 yard line back to end zone and dropped every minute for the exercises then resumed running

ROUND 2 (10 Minutes)
Start with 2 3-Way Kettle Bell Swings w/ Coupon (Center, Left, Right), Followed by 2 Blockees; Increased reps by one every minute – we peaked at 5 for 3 min in a row then went back down each minute to 2 reps each

ROUND 3 (10 Minutes)
Start with 10 SSH and 5 Merkins – go up 1 rep of each every minute; In between reps we stayed put (ended at 19 SSH and 14 Merkins)

C-o-R
N-o-R

COT – TAPs:

Prayers/Thoughts:
Cowboy – for him and his wife – safe/healthy pregnancy
ChewToy – Nicole’s (and ChewToy’s) anticipation of moving next year and all the angst that goes along with it
ChewToy and Flux – stay healthy and injury free during Ironman training

Announcements:
12/16 (6PM) – 2nf F at Chesipioc (Crofton) – Bring a Toy
12/26 (8AM) – FIA/F3 Convergence at Vortex; Breakfast following

Next year – GrowRuck:
3/23/23 – The Capitol
6/20/23 (?) – Black Swamp
Think about participating ion one event next year.

Closed with Prayer and a picture