THE SCENE: 24* at start, ice beards on the ruckers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25x IC
Angle grinders 10x IC
Tempo squats 12x IC
Baby arm circles forward 11x IC
Baby arm circles backwards 11x IC
THA-THANG:
Mosey across parking lot, headed toward parking lot behind the school. Stop at halfway point for leg blasters, all exercises done together: 20 squats, 20 lunges (10 each leg), 10 air squats. Recover and repeat for second round. Resume mosey to back parking lot for the Octagon of Pain. Eight cones prepared in an octagon, each with an exercise at the cone. Exercises as follows:
- Wide merkins
- Jump squats
- Burpees
- American hammers on 4 count
- Flutter kicks on 4 count
- Lunges (number of reps for each set done on each leg)
- Dying cockroaches on 4 count
- Lion kings (with CMUs)
Pax partner up and pick a cone to start at. Perform 8 reps of exercise, bear crawl to next cone. Make your way around the Octagon and back to the cone you started at. Meet in the middle of the Octagon (Pax finished about the same time). Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins. Recover.
Pax go back to their original starting cone, repeating the routine this time performing 16 of each exercise. No bear crawls, once exercise is completed, Pax run on the outside of the Octagon making a loop and going to the next cone. Continue again until original cone is reached. Pax lead Mary in the middle of the Octagon.
- Flutter kicks 10x IC – led by Natty
- Big boy sit ups 10x IC – led by Shrinkage
- Flutter kicks 10x IC – led by Fast N Easy
- Big boy sit ups 10x IC – led by Switchgrass
Recover to original cones. Back to performing 8 reps of each exercise, simply running to next cone (no loop around, just move to next cone). Pax plank in the middle until everyone is finished. Recover.
Mosey back to start point, and continue mosey over to splash pad. Pax assemble along fence for pistol squats, 10x then switch legs and repeat. Pax then mosey down small hill to parking lot and perform staggered hand merkins (one hand on the curb, one hand on the big ball). Perform 10 merkins left hand low right high, then switch hands and repeat 10 merkins. Three total rounds of pistol squats and staggered hand merkins, then recover and mosey back to start point. (A Rod and Natty have impromptu jail break back to SP).
MARY:
Super duper coolers 10x IC on left side
Super duper coolers 10x IC on right side
Boat/canoe ring of fire. Pax begin in boat position and move around circle allowing each member to canoe or canoe variation as long as they want before going back to boat position. Variations include flutter kicks in canoe, American hammers in canoe position, overhead claps in canoe position, and dolly in canoe position.
Strict sit ups (hands behind head, shoulders hit ground and elbows hit knees) 10x IC
COUNT-OFF & NAME-O-RAMA
9 pax strong: Natty, Fast N Easy, Shrinkage, Belding, Switchgrass, Whammy, Crossroads, A Rod, Abort
CIRCLE OF TRUST/BOM:
Talked about the difference of happiness and joy (Ratchet spoke on this at the truck stop earlier this year) and how it applies to Christmas and this time of year.