THE SCENE
23 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH x30 4ct IC
Merkins x15 4ct IC
High Knees x15 4ct IC
Squats x15 4ct IC
Baby Arm Circles Fwd x15 4ct IC
Baby Arm Circles Bwd x15 4ct IC
Mosey along Greenway to the base of the Asylum and road
THA-THANG
F3 Christmas Tree
Start with the base of the tree, Route 66.
Along the Greenway at the front of the Asylum. At the first light pole perform a Candlestick Burpee (at the end of the burpee, jump up like a candle, with hands straight up hands clapped above your head). Add 1 rep at each successive light pole until you get to 11 reps. When finished, run back to the beginning and plank until the 6 arrives.
Mosey to the rock pile behind the Asylum. Grab a rock and perform the following exercises. In between each round, run down to the tree and back:
- Round 1 (x15 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press, Jump Squats.
- Round 2 (x20 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press
- Round 3 (x25 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges
- Round 4 (x30 reps of each): Narrow Squats, Bent Over Rows
- Round 5 (x35 reps of each): Narrow Squats
- The Star: 40 Merkins.
Mosey to the front of the Asylum, stop at the orange cones.
Elf Runs
In order for the big guy to have a successful night, the elves have to be ready to move fast and do some work. Elf runs are one of their key off-season training tools.
Set up like suicide runs with a baseline and 5 cones in a row. Run to the furthest cone and back, do 10 merkins. Then run to the second furthest cone and back do another 10 merkins. Rinse and repeat for each of the cones.
Mosey to hill on the right side of the Asylum.
The Grinch’s Legs
We all want the strength the Grinch gets when he saves Cindi on the sleigh right? Perform the following, then run to the top of the hill and touch the curb
- Jump Squats x10
- Side Lunges x 10 each side
- Reverse Lunges x10 each leg
Rinse and repeat.
Mosey to the SP
MARY
American Hammers x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt x20 4ct IC
Side Crunches Lf x20 4ct IC
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM
Deuteronomy 30:19 – “This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live“
This morning got up and enjoyed the crisp air with great men under a beautiful sunrise because we have a Creator who loves us and loves show us that love through his creation. Every day we have the opportunity to enjoy those gifts, but we must make the choice to embrace them. Seize every moment you can to pour life, love, grace and truth into those around you.