When: 23DEC2019
QIC: Johnny 5
The Pax: Belding (respect), Thriller (respect), Gov’na
Conditions: A cool 50 degree and drizzling rain to start to the day. This shows GRIT.
The Thang: These were all seasoned PAX so we jumped right into some warm ups at the picnic tables.
This was my version of the well used 12 days of Christmas exercises. It took a bit longer than expected and I thank the PAX and specifically Thriller who was the only one working today, for letting us finish the song.
1 lap around the track
2 Box Jumps and 1 lap around the track
3 Spidermans, 2 Box Jumps and 1 lap around the track
4 Dragonflys (don’t laugh until you’ve done it), 3 Spidermans, 2 Box Jumps and 1 lap around the track
5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track
6 Burpees-touch the wood, 5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track
7 Chin ups with Knees up, 6 Burpees-touch the wood, 5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track
8 Squats down to the bench, 7 Chin ups with Knees up, 6 Burpees-touch the wood, 5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track
9 Hanging toes to the wood, 8 Squats down to the bench, 7 Chin ups with Knees up, 6 Burpees-touch the wood, 5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track
10 Plank shoulder taps (2ct), 9 Hanging toes to the wood, 8 Squats down to the bench, 7 Chin ups with Knees up, 6 Burpees-touch the wood, 5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track
11 Jump Lunges (2ct), 10 Plank shoulder taps (2ct), 9 Hanging toes to the wood, 8 Squats down to the bench, 7 Chin ups with Knees up, 6 Burpees-touch the wood, 5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track
12 Russian Twists (2ct), 11 Jump Lunges (2ct), 10 Plank shoulder taps (2ct), 9 Hanging toes to the wood, 8 Squats down to the bench, 7 Chin ups with Knees up, 6 Burpees-touch the wood, 5 Pull ups, 4 Dragonflys, 3 Spidermans, 2 Box Jumps and 1 lap around the track.
Closed in the COT and with Prayers.
Every year we hear about the resolutions, diets, promises made to ones self or to a significant other. This is great and shows a desire and intent to do better at something. Lets all encourage one another and help with the execution of whatever change in direction. Be someone who encourages and sets good examples. Be the rock of your family. Be the best you can be and never be satisfied with status quo. You started coming to F3 because you had the intent, the desire, the will to challenge yourself; now lets re-commit and help others to do so also.
Merry Christmas to everyone – Johnny 5
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