THE SCENE: 11°? Too cold to matter.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Run to the other end
5 Burpees
Run back
SSH x 15
Run to the other end
5 Burpees
Run back
Nair joins us
SSH x 10
Run to the other end
5 Burpees
Run back
THA-THANG:
Route 66 off the Grinder
Round 1 – Iron Squats
Round 2 – Spider Knee Merkin
Mosey with CMUs to Crumpit. Do the CMU circuit at the bottom. Run to the top and drop BOMBS. Run back down and repeat.
B – Burpees x 10
O – Lunges x 15 per leg
M – Merkins x 20
B – BBS x 25
S – Squats x 30
CMU circuit
10 Curls
10 Swings
10 Lawnmowers per arm
10 Goblet Squats
MARY:
Xs & Os on Q
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
7 men worked harder than they wanted to and they grew because of it.
CIRCLE OF TRUST/BOM:
Account of a Visit from St. Nicholas
BY MAJOR HENRY LIVINGSTON, JR.
’Twas the night before Christmas, when all thro’ the house,
Not a creature was stirring, not even a mouse;
The stockings were hung by the chimney with care,
In hopes that St. Nicholas soon would be there;
The children were nestled all snug in their beds,
While visions of sugar plums danc’d in their heads,
And Mama in her ‘kerchief, and I in my cap,
Had just settled our brains for a long winter’s nap —
When out on the lawn there arose such a clatter,
I sprang from the bed to see what was the matter.
Away to the window I flew like a flash,
Tore open the shutters, and threw up the sash.
The moon on the breast of the new fallen snow,
Gave the lustre of mid-day to objects below;
When, what to my wondering eyes should appear,
But a miniature sleigh, and eight tiny rein-deer,
With a little old driver, so lively and quick,
I knew in a moment it must be St. Nick.
More rapid than eagles his coursers they came,
And he whistled, and shouted, and call’d them by name:
“Now! Dasher, now! Dancer, now! Prancer, and Vixen,
“On! Comet, on! Cupid, on! Dunder and Blixem;
“To the top of the porch! to the top of the wall!
“Now dash away! dash away! dash away all!”
As dry leaves before the wild hurricane fly,
When they meet with an obstacle, mount to the sky;
So up to the house-top the coursers they flew,
With the sleigh full of Toys — and St. Nicholas too:
And then in a twinkling, I heard on the roof
The prancing and pawing of each little hoof.
As I drew in my head, and was turning around,
Down the chimney St. Nicholas came with a bound:
He was dress’d all in fur, from his head to his foot,
And his clothes were all tarnish’d with ashes and soot;
A bundle of toys was flung on his back,
And he look’d like a peddler just opening his pack:
His eyes — how they twinkled! his dimples how merry,
His cheeks were like roses, his nose like a cherry;
His droll little mouth was drawn up like a bow.
And the beard of his chin was as white as the snow;
The stump of a pipe he held tight in his teeth,
And the smoke it encircled his head like a wreath.
He had a broad face, and a little round belly
That shook when he laugh’d, like a bowl full of jelly:
He was chubby and plump, a right jolly old elf,
And I laugh’d when I saw him in spite of myself;
A wink of his eye and a twist of his head
Soon gave me to know I had nothing to dread.
He spoke not a word, but went straight to his work,
And fill’d all the stockings; then turn’d with a jerk,
And laying his finger aside of his nose
And giving a nod, up the chimney he rose.
He sprung to his sleigh, to his team gave a whistle,
And away they all flew, like the down of a thistle:
But I heard him exclaim, ere he drove out of sight —
Happy Christmas to all, and to all a good night.
MOLESKIN:
Spider Knee Merkin is a Merkin, right knee to elbow, Merkin, left knee to elbow. Let me tell you I thought the Iron Squats would be tough, but boy the Merkins were brutal. You get to the 7th light pole or so and can only do mini sets of 4 before taking a rest.
Avocado says the Os don’t look like an “O” but are called that because of the sound you make when you go from an X to reaching everything up…It made sense to me.
The work was harder than expected this morning. The quads didn’t want to work in a Burpee. The Merkins were just tougher than I could have imagined. Nair says the blood flow restriction from cold weather causes your body to use anaerobic method more than usual and it’s harder but you’re still making progress. I like the idea of training differently like air flow restricted and what not.
ANNOUNCEMENTS:
CSAUP at the Asylum January 30
