12 Days of christmas remixed 5 days after christmas

Local PAX On Deck: (4) Earhart, Spaghetti-O, Clancy (R), Mater (QIC)

Visiting PAX on Deck: (0)

Conditions: It wasn’t hot but we brought the heat. 60-something, dry.

Disclaimers: Mater is not a professional or even close to one.

Purpose: 

Warm-up: 

  • SSH x 20
  • Arm Circles Front & Back
  • M. Phelps x 10
  • Cherry Pickers x 10
  • Willie Mayes Hayes x 10
  • Calf Stretchy OYO
  • Cobra Kai

Thang: 

Each PAX performs the workout just like the 12 Days of Christmas song, with each consecutive round followed by a lap.

Exercises:

  1. BLOCKEE
  2. OVERHEAD SQUAT WITH COUPOUN
  3. COUPON ROWS
  4. HALO SWINGS
  5. STRAIGHT LEG DEADLIFT WITH COUPON
  6. CURLS
  7. OVERHEAD TRI PRESS
  8. HERMROID – V-UPS WITH COUPONS
  9. COUPON SWINGS
  10. OVERHEAD PRESS
  11. PLANK COUPON SLIDES
  12. Wolverines (burpee + 3 merkins + 2 peter parker + Coupon Above Head)

Round 1 – 1 BLOCKEE, lap
Round 2 – 2 OH SQUAT / 1 BLOCKEE, lap
Round 3 – 3 COUPON ROWS, 2 OH SQUAT / 1 BLOCKEE, lap
Round 4 – 4 HOLO SWINGS, 3 COUPON ROWS, 2 OH SQUAT / 1 BLOCKEE, lap

etc. etc..

Cool Down: 

  • Count-A-Rama & Name-A-Rama

Announcements:

  • CommitmentK on Friday, December 31st at 6:00 AM with Coffeteria to follow as part of QSource. Note the Time Change
  • Meeting on January 6th to discuss P200 and Leadership Changes

Prayers:

  • Prayers for all Pax dealing with COVID.
  • Ambien family recovery.

Moleskin:

  • This was a tough workout Spaghetti-O was in Beast Mode.
  • We were running out of time, but the PAX lead by Clancy said lets run late and finish. We took the red pill and finished.
  • We ran approx 10 minutes over. Mary forgave us because we didn’t get Mary in. If Schnitzel was there he would have quit F3.
Advertisement

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.