Q: Swish (Stephen Vaccaro) , RedCoat
PAX: Brian Huang (Zelda), Harkawal G.O.A.T, Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), Nick
FNGs: 1 Nick
COUNT: 10
WARMUP:
Good mornings,
Windmills,
Michael Phelps,
Trap taps,
Motivators (5)
Mosey around lower parking lot
Downwards dogs
Spider-Man stretch
THE THANG:
Pax work in pairs advancing from
station to station.
Pax 1 does the exercise while pax 2 planks then they rotate. Once done – advance to the next station.
Station 1 – 3 unbroken deadlifts
Bar 140# and bar 105# (scaled down)
Station 2 – 15 hand release t-merkins
Station 3 – 25m farmer carry out and back. 40# db/kb and 20# db (scaled down)
Station 4 – sled pull 25 m out and back.
90# sled and 55# sled (scaled down)
Station 5 – run with partner to the
end of the lower lot and back
Once have gone thru all 5 stations they start at station 1 again.
MARY:
ANNOUNCEMENTS:
Winter solstice ruck on Dec 20 8pm
Christmas party at DC’s (potluck)
Family workout on 27th led by Watson (plz reply as hard commit so he can plan!)
Full Army Fitness Test on Jan 11 2026 at WWP HS South (reach out to Swish and RedCoat with questions)
Bring your friend week at RedCoat’s CrossFit box on Jan 5-9 – contact him for details
COT:
Healing Baha’i prayer
Great to meet Ritesh Mitra (Munchies) at the cafeteria – full and speedy recovery!
