January 1, 2019

Christmas Conucopia of Crash

Bermuda Triangle, Uncategorized, Weekday

THE SCENE:

The weather outside is frightful and there is no fire to make it delightful. Cold. Real cold.

F3 WELCOME & DISCLAIMER:

The disclaimer was articulated and accepted by all.


WARM-O-RAMA:

SSH x 50 IC

Mosey around the building (to get some heat working up in here)

Frankensteins x 10 IC

Hamstring stretch OYO

THA-THANG:

  • Mosey up to the field and down on the ground for an army crawl across the frozen tundra.
  • PAX hold high plank while each HIM hops over each PAX and gets down into plank.
  • Mosey to Bear Crawl Mountain. You guessed it. Bear Crawl over that bear five times OYO.
  • Mosey to first cove and do 10 decline Merkins using bars OYO.
  • Mosey to second cove and in pairs do 10 decline Merkins with each HIM holding the others legs OYO.
  • Mosey to third cove and down for 20 Merkins.
  • Mosey to benches and perform 13’s of 12 dips and 1 squat, 11 dips and 2 squats, until cycled through.
  • Mosey to car for Santa’s early Christmas gift. Yessss! It’s a set of 12 CMU’s of the full size variety for The Berm and all of the HIM’s. Almost as good as a Red Rider BB Gun.
  • At STARTEX, get it going on with one minute each of two-handed curls, arm curls into overhead press, bent over rows, and swings.

MARY:

Dying cockroach IC

ABC’s IC

American Hammers (on your CMU!) IC

Big Boy Sit Ups IC

Boxcutters IC

COUNT-OFF & NAME-O-RAMA

4 PAX, Beauty Shop, Blackout, Steinbrenner, and Yardsale

CIRCLE OF TRUST/BOM:

Christmas is the perfect opportunity to bring the magic and be entirely present with your M and your 2.0’s. Put the phone away, get into the spirit of this thing, and love on your people. Use your kids time home from school to give them your full attention and spend time in ways you can’t when school and work get in the way.

ANNOUNCEMENTS:
Whetstone – sharpen or be sharpened.

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