THE SCENE: 35 and beautiful in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
- Baby Arm Circles Forward X 10 followed by Michael Phelps
- Baby Arm Circles Backward X 10 followed by Michael Phelps
- Cherry Pickers (IC) 4 CT X 10
- Tempo Squats (IC) 4 CT X 10
- Hand Release Merkins X 10
- Side Straddle Hops (IC) X 20
- Tennessee Rocking Horse X 10
- Mosey to the Large Parking Lot
THA-THANG:
12 days of Christmas
We do ascending exercises, with 60 yard runs down & 60 yards back each day.
- 1st day of Christmas Burpee
- 2nd day of Christmas: Shoulder Taps (4ct)
- 3rd day of Christmas: Box Cutters (4ct)
- 4th day of Christmas: Jump Squats
- 5th day of Christmas: Hand Release Merkins
- 6th day of Christmas: Hello Dollys (4ct)
- 7th day of Christmas: Smurf Jacks (4ct)
- 8th day of Christmas: Carolina Dry Docks
- 9th day of Christmas: Flutter Kicks (4ct)
- 10th day of Christmas: Squats (4ct)
- 11th day of Christmas: Diamond Merkins
- 12th day of Christmas: Burpees
Ascending Squats
Lunge, Lunge – 1 Squat
Lunge, Lunch – 2 Squats
Etc…up to 15 squats
100 Calf Raises
MARY: Part of the Q
COUNT-OFF & NAME-O-RAMA
16 enjoyed the fun…Betty, Butter Knife, Commission, Erector, Hound Dog, Judge Judy, Kenjo, Kick-Flip, Mailbox, Pool Boy, Ralph, Spotter, Survivor, Wanderer, Wheelchair & Booster
MoleSkin
This Q was borrowed (and tweaked a bit) from Charmin’s Q at the Quacken on Wednesday
CIRCLE OF TRUST/BOM:
“Joy to the world, the Lord is come, let earth receive her King.” – “Joy to the World”
“Peace on earth will come to stay, when we live Christmas every day.” — Helen Steiner Rice
“Remembrance, like a candle, burns brightest at Christmastime.” — Charles Dickens
“It’s not how much we give, but how much love we put into giving.” — Mother Theresa
“Your children need your presence more than your presents.” — Jesse Jackson
“The way you spend Christmas is far more important than how much.” — Henry David Thoreau
“Christmas is the season for kindling the fire of hospitality.” – Washington Irving
“What is Christmas? It is tenderness for the past, courage for the present, hope for the future.” – Agnes M. Pahro
“May your hearth be warm, your holidays grand, and your heart held gently in the good Lord’s hand.” — Unknown
“Thanks be unto God for his unspeakable Gift.” – 2 Corinthians 9:15
ANNOUNCEMENTS:
Sign up to Q/VQ/Co-Q
No Christmas Workout