Location: Gridlock
Date: 2022-12-17
Weather: Q. What did the explorer at the North Pole say when he was caught out in a blizzard? A: This is snow laughing matter. 😉
Q: Muck
PAX: 19 – The Janitor, Sous Vide, 49er, Elle Woods, Sparrow, Chewbacca, Splitter, Axeman, Radio, Slick Willie, Incognito, Bettis, Buffet, Zebra, Lansbury, Count Chocula, Hertz, Bam, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Arm pulls behind head (switch)
– Grass grabbers (15, IC)
– Copperhead Squats (10, IC)
Tha Thang
Mosey to the dumpster to enter into “The Workshop”.
Taking the nine letters in C-H-R-I-S-T-M-A-S (thanks 49er), the pax were divided in groups of two at nine stations (one lone pax <sniff, sniff>). Each station had two rounds of AMRAP exercises for 1:30, with a :20 rotation in-between. Meanwhile, the group leaving “S” would do an inside loop mosey back to “C”.
Round 1, Round 2
C- Cross crunches, Curls
H- Hillbillies, Hammers
R- Run In Place (High Knees), Raggedy Ann’s
I- Inch Worms, Ice Skaters
S- Side to Side Jump Squats, Side Straddle Hops
T- Forward Lunge w/ a Twist, Reverse Lunge w/ a Twist
M- Mountain Climbers, Monkey Humpers
A- Alphabets, Big Arm Circles
S- Squats w/ coupon, Overhead PreSS
Once two rounds of “The Workshop” was completed, we did a pax choice “12 Days of Christmas” (skipping Day 11 for time).
Mosey back to the flag.
“And I heard him exclaim as he drove out of sight… Happy Christmas to all, and to all a good night!”
Check out my playlist on Amazon Music: F3 Christmas Mix
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gzvzS3QGPOrHSEtOmEUSzs8uy
End in COT