THE SCENE: ’twas the gloom before Christmas, not a creature was stirring, not even Larry the skunk. IT was frosty cold TBH
F3 WELCOME & DISCLAIMER: performed
OYO leg swing/stretch
Mosied to the car park
We performed a variation of ladder work.
– Disc cone set at 10 yd, 20 yd, 30 yd, 40yd, 50yd, 80yd
– Alway sprint forward, back pedal back to start
– After amount of sprints, we performed a group exercise
10 yd Sprint x5 / 10 burpees when done
20 yd Sprint x4 / 20 partner bridge push-ups ( partner A bridging, while partner B does 20 pushups partner A’s back)
30 yd Sprint x3 / 30 hand-release PLYO merkins – in cadence
40 yd Sprint x3 / 40 jump squats – in cadence
50 yd Sprint x2 / 50 pickle pounders
80 yd Sprint x1 / backward bear crawl back
ABC leg lifts, in cadence, however we spelled out Merry Christmas instead!
Mosied back to X
Returned with 5 minutes to spare. We ran fast! Alternated group exercises Upper Body( 12 reps), core (25 reps) through out circle.
COUNT-OFF & NAME-O-RAMA
23 PAX (3 FNGS) 1 Irish Goodbye
Halpert, C-Lo, Nature Boy, Snowman, Pops, Black Diamond, Meter Maid, O Positive, Whatchita, Dial-Up, Hacksaw, 1040, Pablo, Coach K, Milky Way (FNG), Uncle Rico, Corn Dog (FNG), Pronto Pup, Floater (FNG), Murse, Backseat, Billy Blanks, CapriSun
CIRCLE OF TRUST/BOM:
Nothing more you could speak about on Christmas Eve, than the true meaning of Christmas. I thought on many other PAX Q’s about how reaching out to others, encouraging others, lifting spirits, and giving back is good medicine.
It was a frosty coffeeteria (with extras) that followed in the carpark. Great banter and chat. Pronto Pup of course brought his son with the fitting named Corn Dog.