Inspired by Nemo’s BB last Thursday YHC decided to do a repeat with a few twists for the 12 Days of F3
On the 1st day of F3 my true Q gave to me…
W/u for ICx20 SSH, ICx10 fazio arm circles (forward and reverse) and ICx10 High Knees and Butt Kickers.
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PAX toed the line for 12 Days of F3 set, Q called the 1st exercise. PAX completed exercise with plank or Al Gore hold for the 6. Q calls 2nd exercise and PAX completes then repeats 1st exercise. Build to completion as follows:
1st – sprint to the cones and back
2nd – Body Shakers x2
3rd – burpees x3
4th – squat jumps x4
5th – Monkey Humpers ICx5
6th – mt. climbers ICx6
7th – Get Ups x7
8th – Nipplers x 8
9th – Squats x9
10th – chill cut plank hold ICx10
11th – Raise the Roof ICx11
12th – SSH ICx12
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Here Comes Merkin Claus
PAX circled up for one of the most “goobery” Christmas songs ever written. Every time Gene Autry said “Santa Claus”, PAX dropped for a Merkin. When not doing a Merkin, while being serenaded by this awfulness, PAX held a plank. No one will ever think of this song in the same way again! You’re Welcome…
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Mary: A little round the horn plank-o-rama. PAX called out any exercise and we went ‘round the horn until everyone called an exercise. Finished out with YHC leading the PAX for “In&Outs” IC for last man standing. As PAX feet hit the floor, rotated around for a plank hold. Props to Farva and Double D for hanging in there until ~50 before a “MERRY CHRISTMAS” was yelled out and Farva Double D and YHC dropped within a few seconds of each other. Personal favorites: Double D with the Burpees right off the bat, Hard Hat’s Dead bugs (we just laid there for a 15 count).
BoM/CoT: Many families traveling so stay safe and be safe. Lay off the drinks when you’re driving especially. It’s a busy time for everyone, lets not forget the true reason for the season.
Mumble chatter for a CSAUP in Q1 2018 involving a few South Wake sites–More to come.
See you all in 2018!
-Lab Rat
