December 24, 2019

Don’t Be a Jerk, It’s Christmas

THE SCENE:
39 Crisp Christmas Eve Morning Degrees.  No wind, no whining.  The workout will help sweat off that layered clothing.

F3 WELCOME & DISCLAIMER:

Not paid, not an expert.  Not even mildly a professional.  Any Doctors in the house?  Well probably wont need them anyway.  Modify if necessary.

WARM-O-RAMA:
IW ICx15

DP ICx15

Arm Circles (Sun Gods) ICx20 Fwd x20 Aft

Abe Vigodas (Slow Windmills) ICx10

Mosey around the trail, maybe .25mi

THA-THANG:
12 Stations of Christmas.  6 Cones with index cards (front/back exercises).  Remember your cone, when we rotate around to the cone, you’ll flip it for the opposite side’s exercise.  Tabata-style workout.  1:00 work, 0:30 rest while moving CCW to next cone.  4 laps = 2 times at each of the 12 stations of Christmas.

Cone/Card 1:  Mickey Mouse Merkins (Wide-Diamond-Wide, like Walt Disney World, get it?) and Bonnie Blairs (Jumping Lunges)

Cone/Card 2:  Monkey Humpers and Catalina Wine Mixers

Cone/Card 3:  Prisoner Squats and Crab Jacks

Cone/Card 4:  Scorpion Dry-Docks and Plank Jacks

Cone/Card 5:  Side Straddle Hops and Daniel-Sans (If do correctly, no can defense)

Cone/Card 6:  Alternating Shoulder Taps and Pickle Pounders

MARY:
Mother of Jesus, enough said… especially on Christmas Eve

COUNT-OFF & NAME-O-RAMA:
7 PAX

Soulja Boy, Liberace, Ice Cube, Zima (AOQ), Choker, Toucan, Bobsled (VQ)

CIRCLE OF TRUST/BOM:
Amazing where inspiration can come from.  For COT we listened to the one song I wanted to get to, but ran out of time for during the Thang, “Don’t Be A Jerk, It’s Christmas” sung by none other than Spongebob Squarepants.  Watching the Spongebob Christmas Special, my 10yo turned and looked directly at me when the song came on, ouch (reality check).  Reminder to all “Alpha” types,

Be nice to babies and animals, old folks too
‘Cause that’s how you’d like them to treat you
Use turn signals, don’t screen my calls
Don’t you wreck my house when you deck the halls

MOLESKIN:
Put those who are traveling over the holidays in your thoughts. God knows what we all bring to the table, whether said or unsaid.  There are plenty who have a hard time with the holidays for various reasons.  Remind them that He is the one we can give all that to.  That;s the reason He came and the reason we celebrate Christmas.

ANNOUNCEMENTS:
Nothing significant to report.  Standing by for further direction.

QIC:
Bobsled
Workout Date:
12-24-2019