When: 7/27/2018
AO: Yorktown
Q: Dodgeball
The PAX: Major Payne, Jenner, Subprime, Bone, Dr. Dandelion, Hightower, Sinker, Leprechaun
Warm-Up: 1 lap around the track, stopping in each corner to perform the following: 10xSSH, 10xIW, 10 Merkins, 10 squats, 10 arm circles, assorted leg kicks and swings.
The Thang:
Still damp from the flood-like rains from the last few weeks, the Yorktown soccer field had an ominous mist fitting for the upcoming workout. Missing the festive period of Christmas, Dodgeball, in his virgin Q, led 9 PAX through a rendition of the 12 Days of Christmas (in July) — here’s what happened. Using the format of the 12 Days of Christmas, the PAX performed an escalating accumulator of 12 separate exercises in the format of the song, running the full length of the field between days.
Day 1 – 1 Big boy sit up up
Day 2 – 2 plank jacks in cadence; 1 Big boy sit up up
Day 3 – 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 4 – 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 5 – 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 6 – 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 7 – 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 8 – 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 9 – 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 10 – 10 copperhead carolina dry docks; 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 11 – 11 daniel sons in cadence; 10 copperhead carolina dry docks; 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 12 – 12 Mahktar N’ Diayes; 11 daniel sons in cadence; 10 copperhead carolina dry docks; 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
COT: Thank you lord for bringing us together in the gloom to share in fitness and fellowship as we make ourselves stronger. Watch over is all and help us to be better fathers, sons, brothers, uncles, neighbors, bosses, fellow employees or whatever our role in life.
F3 The Capital 