Location: Gridlock
Date: 2022-12-01
Weather: It was so cold, I saw a snowman having a temper tantrum. He was having a real meltdown! 🙂
Q: Muck
PAX: 6 – Wally World, Sous Vide, Bettis, Steve-O, Wood rider (DR), Muck
Warm-O-Rama
– Michael Phelps
– Tricep pulls behind head (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO, switch)
– Arms across chest (switch)
– Grass grabbers (10, IC)
Tha Thang
Christmas season begins with a mosey to the transformer coupons.
Just like the song “Twelve Days of Christmas”, an exercise would be added each time, working your way back down through the previous exercises. The rep count was the same as the “day”.
On the ____ day of Christmas, the good Q gave to thee:
1. One inside loop mosey (which became a mosey to the dumpster);
2. Burpees
3. Man makers
4. Merkins with rotation (1 is 1)
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
Check out my playlist on Amazon Music: F3 Mix 12_1_22
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_j7DPkBI2JZZlCzNAggkRsXahW
End in COT