Even More Days of F3-mas!

DATE: 2022-12-14
AO: Horizon-Ao
Q: Jag
PAX: Old Bay, 3 mile, Purple Rain, Mr Haand, sticks, Kodiak, SPINAL TAP FNGs: Kombucha
COUNT: 9
WARMUP: 12 each of SSH, Overhead Press, LBAC, Michael Phelps, SSH (again), Imperial Walkers, SSH (yet again) and Merkins. Also Down Dog, World’s Greatest Stretch and Cobra Kai.

THE THANG: Starting at the soccer field’s goal line, F3 gave us on the first day of F3-mas: 1 Burpee and a run to the edge of the penalty box and back.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a run to the edge of the penalty box and back.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a run to the edge of the penalty box and back.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a run to midfield and back.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to midfield and back.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to midfield and back.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the far penalty box and back.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the far penalty box and back.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the far penalty box and back.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the opposite goal line and back.

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 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the opposite goal line and back.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a run to the opposite goal line and back.

MARY: 21 Freddier Mercuries; 21 American Hammers; 60 LBCs

ANNOUNCEMENTS: GrowRuck at The Capital – March 2023!

COT: Make gratitute a regular exercise, not just one done at the holidays.

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