Q: Z-Pack
PAX: Prairie Dog, Z-Pack
FNGs: None
COUNT: 2
WARMUP:
Cherry Pickers
Windmills
OH Claps
Michael Phelps
Merkins
Hill billies
THE THANG:
A popular beatdown this time of year – 12 Days (exercises) of Christmas. You do the workout like you sing the song. Please sing along, “On the twelfth day of Christmas my AO Q made me do…”
12 Side Straddle Hops – 4 count
11 Merkins
10 Jungle Boys
9 Plank Shoulder taps – 2 count
8 Lunges – each leg
7 Carolina Dry Docks
6 Plank Toe Touches – 4 count
5 Burpees
4 Plank Jacks
3 Mucho Leggos
2 Times Bernie
1 Tres Merkin
MARY:
no time
We completed the 12 Days, but we went over by a few minutes.
ANNOUNCEMENTS:
Checkout the Nantan’s weekly email mailto:f3knox@gmail.com . Let the SLT know you want to be on the distribution list.
1/1/2025 – Polar Plunge at the Wye in Townsend
1/4/2025 – F3 Smokies Convergence
1/11/2025 – Hot Toddy Triple Q at Asylum Daybreak
COT:
Life is brief, number your days – Psalm 90