December 1, 2020

12 Days of Christmas – F3 Style

THE SCENE:
Flippin cold but no wind!

F3 WELCOME & DISCLAIMER

Done and Done.

WARM-O-RAMA:
25 SSH IC, 10 Air Squat IC, 5 Burpee OYO

THA-THANG:
We all know how the song goes, on the 1st Day of Christmas… yea so after each new day is introduced, we ran ~100 yds.

On the First day of Christmas, F3 gave to me One Derkin

On the Second day of Christmas, F3 gave to me Two CMU Thrusters

On the Third day of Christmas, F3 gave to me Three CMU Flutter Kicks 2=1

On the Fourth day of Christmas, F3 gave to me Four Irkins

On the Fifth day of Christmas, F3 gave to me Five Monkey Humpers!

On the Sixth day of Christmas, F3 gave to me Six CMU Swings

On the Seventh day of Christmas, F3 gave to me Seven CMU Bicep Curls’ “Curls for the Girls”

On the Eight day of Christmas, F3 gave to me Eight CMU Seated Squats (drop it drop it low…)

On the Ninth day of Christmas, F3 gave to me Nine Tricep Curls (real men have tri’s not bi’s)

On the Tenth day of Christmas, F3 gave to me Ten CMU Goblet Squats

On the Eleventh day of Christmas, F3 gave to me Eleven CMU LBC’s

On the Twelfth day of Christmas, F3 gave to me Twelve BLOCKEES! (saved best for last!)

11’s – Bicep Curls, Derkins.  Attempted to perform Cusack for mode of transportation and that quickly failed so we simply moved with our CMU’s anyway possible about 10 – 15 yds each time.

MARY:
1 Min. plank and 20 BBSU’s

COUNT-OFF & NAME-O-RAMA:
Squatter, Honey Boo Boo, MOhawk, Eagle

CIRCLE OF TRUST/BOM:
Perform buddy/family/co-worker checks.  In the Navy, we always stressed this topic this time of year as we had several Sailors who were away from home for the holidays whether deployed or simply in an area with no leave days or restrictions on leave.  The holidays are a joyous and great time for many, but for some it’s a time of stress/worry.  Please reach out in your networks and perform a check on someone.  Lots of times people won’t reach out when in need but a simple check can open that door for them to vent and reach out for help if needed.  We prayed that God would lead us to those in need.

 

QIC:
eag
Workout Date: