Location: Gridlock
Date: 2021-12-18
Weather: Gloomrific
Q: Muck
PAX: 13 – Possum, Raquel, Subject Matter, Radio, The Janitor, Steve-O, Oshag, Santa’s Little Helper, El Fed, Axeman, 49er, Showcase Showdown, Muck
Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Cross feet, bend and hang (switch)
– Runners stretch (switch)
– Quad pulls (OYO)
– Grass grabbers (15)
Mosey to the coupons on the football field. Each pax took a coupon to the end zone line nearest the scoreboard.
Tha Thang
In the spirit of the 12 Days of Christmas, the Q would give out the exercise, and the pax would do the exercises, working back to the first day..
On the ____ day of Christmas, the good Q gave to me:
1. One 200 yard mosey;
2. Burpees
3. No Surrenders
4. Merkins with rotation
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Big boy situps
9. Box cutters
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys
Then, we fell into a C-H-R-I-S-T-M-A-S Burning Ring of Fire… 90 seconds on, 30 seconds rotation to the next exercise:
Curls
Hurleys (Bobby)
Reverse Lunges
Imperial walkers
Side to side Jump Squats
Tricep press (behind the head)
Mercans
American Hammers
Side straddle
Put coupons away, mosey back to the flag.
Merry Christmas to all and to all a great weekend!
Check out my playlist on Amazon Music: F3 Mix 12_18_21
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gfhaGPQLnfLmdyMAy6E7JTLpr
End in COT