[Posted by Fazio on behalf of Yoda – that’s 3 in a row, for those following at home]
Merry Christmas to the Pax standard no pro disclaimer plenty of civility trash talk. No Horse Hair one again. #darkside3rdballbirth
Warm up
Good morning OYO chatter warm up Tuck didn’t get up with the Lord this morning
SShopx20
Sir Fazio Arm Circles OYO both ways so the chatter could continue
Merkins x15 planks into mountain climbers into Ski abs x15 all of that stuff
Follow me over to baseball field benches and bleachers
THANG ONE
back stop plank feet push merkins x10
Back stop plank alternating right and left hand up side to sides x10
Backstop side planks elbow side turns x5 on a side
Backstop side turns alternating hand reach under twists x5 on a side
Recover
THANKG TWO
Baseball dugout rotisserie planks as follows
With partner
Plank two hands walk back to bench with hands x10
Plank spin back and forth feet on bench 5 on a side equals 10
Plank stomach to the sky rollers x10
Plank feet on bench stomach to the sky alternating hand /stomach reach ups to the sky x10
Partner does squats and jump squats on rotation.
We also did standard bench work
Merkins
Derkins dips
And added tricept merkins all x10
Recover
FOLLOW ME
Indian run to the school.
Orwell left and went looking for one of his classic shortcuts
THANG THREE
stop at the rock pile
Overhead press
Curls
Squats
Triceps
Rock roll
1st round x15
2nd round x 10.
Rotate to left x10
Rotate to left again x10
Partner up
P1 rock curls P2 run up stairs down path and back (flip flop)
P1 overhead press p2 run up path down stairs
P1 Rock sit-ups and laying down overhead press P2 run the dog icky
P1 low slow flutter while holding rock over head P2 run the dog icky
Partner Rock merkins. Partner 1 merkin with Rock on back P2 spots rock x10
We did 5 rounds with each rock
Rock partner back to back rock side to sides OYO
Recover
FOLLOW ME TO FOOTBALL FIELD
THING 4
Line up and run every ten yards do 2 burpies x24
Did some planks with nipplers and mac tar s and of corse 5 chill cut spring ups
Line up and do three merkins every 10 yards x36
FOLLOW ME OVER TO THE HILL
Fazio and Steroid claiming dark side #horsehairdontcare #whatcivility
THANG 5
Run to the top backwards stop at top balls to the wall alternating toe taps 1231 counts x10
Run to the bottom bear crawl to the top and do people’s chair. Right let out then switch to right leg out and arms up 6 inches lower
Run to the bottom
Run to the top stop and do hanging people’s chair. Reach up grab fence lift legs and hang x3
Run to the bottom
Run to the top and back
Run to the top and back two times
Run to the top and back three times
Bear crawl up corner to tennis courts
FOLLOW ME
INDIAN RUN BACK TO CHAVIS TRACK FIELD
COOL DOWN
WW2 sit ups x25
AHX 20
Merkins into Plank, low plank holds and 5 chill cut spring ups
Low slow flutter x 30
Prayer for Orwell son struggling
Lonely at Christmas
Reach out to brothers and others
Mole Skin
Honor to serve today with these brothers. Thankful to do life and this journey together. You make me more and better. Thankful for the most shocking and disturbing story ever the coming of the Christ child. I remember at 16 hearing that story for the first time. Changed me forever it’s shocking it’s the great reversal it’s gods new thing his plan of Immanuel God with us. Wow amazing shocking and incredible. Even more his plan was always that the world would know him through us. Wow!! Merry Christmas brothers God is in the business of reversal and it is good and great.
