12 Days of F3 – A Holiday Tradition

Date: 12/15/2020

QIC:  Buckeye

PAX:  Big Spur, Peaches, Kiffin, Squealer, Cockaboose, Peanut, Buckeye – QIC

Conditions:   45 degrees with the threat of rain

7 PAX layered up to spread a little holiday cheer with the fifth annual 12 Days of F3.

Disclaimer: YHC is not paid, trained, and lacks skill, you are exercising at your own risk. Look out for each other.

Warm-up:

SSH x 20 IC

Copperhead Squat for Swanson x 10 IC

LACs Forward/Backward x 10 IC

Air Press x 10 IC

Imperial Walker x 10 IC

Tempo Merkin x 10 IC

TTT x 12 IC

Mosey the short paved path and line up along the paved path facing the shovel flag for:

The THANG:

The fifth annual 12 Day of F3:

On the first day of F3 my Q gave to me,

1 Prisoner Cell Merkin Burpee

On the Second day of F3 my Q gave to me,

2 Jump Squats and a Prisoner Cell Merkin Burpee

On the third day of F3 my Q gave to me,

3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the fourth day of F3 my Q gave to me,

40 yards of Picking Your Poison (Bear Crawl or Crab Walk or Broad Jump), 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the fifth day of F3 my Q gave to me,

5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poison, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the sixth day of F3 my Q gave to me,

6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poison, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the seventh day of F3 my Q gave to me,

7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poison, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the eighth day of F3 my Q gave to me,

8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poision, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the ninth day of F3 my Q gave to me:

9 Crunchy Frogs, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poison, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the tenth day of F3 my Q gave to me:

A 10 count, 10 Donkey Kicks, 9 Crunchy Frogs, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poison, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the eleventh day of F3 my Q gave to me:

11 Plank Jacks and Mountain Climbers (ea leg), 10 Donkey Kicks, 9 Crunchy Frogs, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poison, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee

On the twelfth day of F3 my Q gave to me:

12 Double Merkin Burpees, 11 Plank Jacks and Mountain Climbers (ea leg), 10 Donkey Kicks, 9 Crunchy Frogs, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Picking Your Poison, 3 Jumping Lunges (ea. leg), 2 Jump Squats, and a Prisoner Cell Merkin Burpee!

On the thirteenth day of the F3 my Q gave to me:

Just Kidding, let’s mosey the short loop.  #completesuckfest

PAX mosey the short loop and circle up around the flag for TTT x 3 IC and DONE!

COT/BOM:

Moleskin:

-For those wondering the rep count for this morning here is the breakdown for this year’s 12 days of F3:

12 Prisoner Cell Merkin Burpees, 22 Jump Squats, 30 Jumping Lunges (ea leg), 3.6 football fields of Bear Crawlin’/Broad Jumping/Crab Walkin’, 40 Smurf Jacks, and Monkey Humpers, 42 Garden Variety Burpees, 42 Starjacks, 40 8-Count Body Builders, 36 Crunchy Frogs, 30 Donkey Kicks, 22 Plank Jacks and Mountain Climbers (ea leg), and 12 Double Merkin Burpees

-Temps this year were much cooler than last, but no swimming pools to navigate across the AO this year.

-Mumblechatter again this year was light as oxygen was reserved for breathing and 8 count bodybuilders were done correctly to conserve energy.

-Great work by all the PAX this morning!  YHC will shelve this one at the #MOB for another 365 or so unless we have a Christmas in July.

-An honor and pleasure to lead as always.  Merry Christmas and Happy New Year to all the PAX and their families across the F3 Lowcountry!

Buckeye Out

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