THE SCENE: Balmy, Humid, 26 degrees for “The Best Sunrise in America”.
F3 WELCOME & DISCLAIMER: Don’t cheat yourself, treat yourself.
WARM-O-RAMA:
100 SSHs in cadence. Is there another way to warmup??
THA-THANG:
Chest Station To the Pavilion (pronounced “pav-i-lahn”)
- Regular Merkins x 12
- Wide Merkins x 12
- Ranger Merkins x 12
- Bench Dips x 12
- Bird Dogs x 12 (with each leg)
- Run to the ticket house and back.
Do this complete cycle three times…Mosey time.
All My Benches
- Three sets of box jumps x 45 seconds per sesh
Abs Station under the Church/Gazebo Looking Thing
- Two sets of 25 box cutters
- One set of flutter kicks 4-count (20)
- One set of hello dollies x 25
- Planks (60 seconds)
- Elbow planks (30 seconds)
- Elbow planks with left leg out (30 seconds)
- Elbow plants with right leg out (30 seconds)
- Planks (60 seconds)
***Pickett’s Charge*** followed by star gazers at the Coliseum
Grinch’s Hill – 7s
- Lunges at the top, Carolina Dry Docks at the Bottom. Mosey up Area 51, with Box Cutters in transition.
- Squat Station by the Asylum Building. 10 Tempo and 10 OYO (4-count)
- Mosey back to PM AO Parking Lot..
Fat Burner Station
- Happy feet (45 seconds)
- Mountain Climbers (45 seconds)
- Jump Squats (45 seconds)
- High Knees (45 seconds)
Everything you got up Baby Everest to the AO!!
COUNT-OFF & NAME-O-RAMA
Yep. 19 including one FNG (Spinal Tap).
CIRCLE OF TRUST/BOM:
After the Pandemic “normalizes”, we will never be the same. That may be a good thing in some areas. What things do we have in our lives that never need to be the same? That we need to peal away and keep that way. Spend time alone in the coming days identifying what has changed (or needs to change) during this year that is a good thing (or will be).
MOLESKIN:
The Saturday before Christmas is by far the funnest Q of the year. The Christmas music (wireless speaker) throughout the workout was clutch.
ANNOUNCEMENTS:
Triple Birthday Q next weekend at the Asylum!! AYOOOOOOOOO….