10 PAX showed up on the last day of the year for a beatdown by Dirtbag. Since he is off the grid, YHC Woody, site Q will post for him. All mistakes are on account of my weak memory (and the fact that Dirtbag never emailed me the Weinke).

Warmup:

Started with SSH- # 19

Sun Gods 19 forward, 19 backward.

Hillbillies ? 19

Kettlebell curls 19 one arm, 20 other

Tricep extensions 19 one arm , 20 other

There may have been something else, I just don’t remember

The Thang: Mosey with kettlebell to Esqurarium. Dirtbag got our attention when he said we were going to learn good things to know at a bar! Unfortunately he meant a “barre” as in ballet. We lined up along the railing and started with our feet in a “V” heels touching.

20 squats 1/2 way down with kettlebell

20 squats 1/2 way, then all the way with kettlebell.

20 squats all the way with bell.

Next we moved on to :

20 squats 1/2 way with bell, hold and do calf raise on each down.

20 squats 1/2 way, all way, calf raise with bell

20 squats all way, calf raise with bell.

Moseyed to waterfront leaving bells behind (yay)

Did following exercises (20)- one at every other lightpole, sprinting in between to next pole-

Merkins

Derkins

Irkins

WW I

WW II

LBCs

Mountain Climbers

Lunges

Rinse and repeat to go back. Mosey to Esquarium to get kettlebells and back to circle. Since we were all anticipating Burpees, Dirtbag obliged us with 10 OYO.

Circle of Trust, Count-a-rama, Name-a rama, Hand on a Man.

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