AO: Sparta (12/4/20)
QIC: Jag
The PAX: Zeus; Infinity; Obadiah; Pop Fly and Nano.
Warm-Up: Air Presses; Little Bitty Arm Circles (forward and reverse); Michael Phelps; Imperial Walkers; Willy Mays Hays; Cherry Pickers; Down Dog; Side Straddle Hops and the Petro.
The Thang: On the first day of Christmas, F3 gave us: 1 Burpee and a 10-yard out and back run.
On the second day of Christmas, F3 gave us: 2 Burpees; 1 Burpee and a 20-yard out and back run.
On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a 30-yard out and back run.
F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a 40-yard out and back run.
On the fifth day, F3 gave us: 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 50-yard out and back run.
For the sixth day, F3 gave us: 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 60-yard out and back run.
On the seventh day of Christmas, F3 gave us: 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 70-yard out and back run.
On the eighth day of Christmas, F3 gave us: 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and an 80-yard out and back run.
For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 90-yard out and back run.
On the tenth day of Christmas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 100-yard out and back run.
On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 110-yard out and back run.
Finally, on the twelfth day of Christmas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Supermans; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 120-yard out and back run.
Mary: Flutterkicks
COT: Last week we paused to give thanks for the blessing in our lives. However, this should be a regular exercise, not an annual one. Let us be thankful for all of our blessings. Out.
F3 The Capital 