AO: ao-gateway
Q: Szczerbiak
PAX: Maestro, FreeBird, Szczerbiak, Carolina Lean, SEC, Skidder
FNGs: None
COUNT: 6
WARMUP:
Albotros Wings Each 10IC:
– BAC-F/R
– LAC-F/R
– Grady Corn
– Randy’s
– Squats
(all with arms up)

THE THANG:
At the building wall for:
Dirty Hookups (DH) – 20-15-10
Pass the 30# Plate Wall sits between DH sets:
– 10 Curls
– 10 OHP
– 5 Curls / 5 OHP

Ascending Testicles:
– 15 Degree – 15 OYO
– 45 Degree – 10 OYO
– Wall Sits (recovery for YHC)
– Full balls to the wall – AMRAP

Quadrafeelya:
– Bernied Up / Mosied down the large hill (5 minutes).

Follow the Leader:
– Serpentined up and down the hill above the retaining wall, then back to the parking lot for:

Dora 1-2-3:
100 Mike Tysons
200 Bob Hurley’s
300 Curb Calf Raises (DC)
– meanwhile, partner 2, sprints up the hill and does 2 burpees.

To the Flag: Mode of transportation PAX Choice:
– Bear Crawl
– Broad jump Burpee
(about 75 yards)
(Most PAX surprisingly chose Bear Crawl).

MARY:
LBC – 50 OYO
Box Cutters – 10 IC

ANNOUNCEMENTS:
Ruck or Streak to Young Life tomorrow for an F3 Christmas Celebration. See #announcement channel.

COT:
Thanksgiving – What are you most thankful for in 2023?

Busyness – Praying that we will enjoy this season and not fall into the usual traps the enemy sets for us this time of year.

COFFEETERIA:
Yeah, this is a weekly event at The Gateway held at Red Owl. Thank you, Maestro!