THE SCENE: A Balmy, clear and cool 29 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10
THA-THANG:
There were 35 stations and we made it through 24 of them. The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative. Each area was labeled with number, and here are the corresponding exercises. There were some new exercises that were crowd pleasers. The El Capitan’s up the frost covered hills were a bit of a challenge. The elevated plank jacks, merkins, and balls to the wall were a difficult trio. We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!
| 1 | Twinkle Toes | 18 | Run the bases repeat x 3 |
| 2 | El Capitan | 19 | El Capitan |
| 3 | Merkins | 20 | Calf Raises |
| 4 | El Capitan | 21 | LBC’s |
| 5 | Merkins | 22 | Batwings |
| 6 | Jump Squats | 23 | Run one lap |
| 7 | BBS | 24 | Stadiums |
| 8 | Monkey Humpers | 25 | El Capitan 5X |
| 9 | Bear Crawl | 26 | Step Ups |
| 10 | Elevated Plank Jack | 27 | Batwings |
| 11 | Elevated Merkins | 28 | El Capitan |
| 12 | Balls to the Wall | 29 | Calf Raises |
| 13 | Wall Squat | 30 | Pickle Pounders |
| 14 | Dirty Hookup | 31 | Flutter Kicks |
| 15 | Flying Nun | 32 | Hello Dollies |
| 16 | Dips | 33 | El Capitan |
| 17 | Pull ups repeat x3 | 34 | Hello Dollies |
| 35 | Flutter Kicks |
MARY:
There was no additional time for Mary today
COUNT-OFF & NAME-O-RAMA
One FNG today, Crawl Space.
CIRCLE OF TRUST/BOM:
How to confront a brother/member.
MOLESKIN:
Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
ANNOUNCEMENTS:
No Christmas Day workout.