Date: 2023-12-14
AO: olympus
Q: Pop Fly
PAX: Ashe, Blue Steel, Crop Duster, Doodles, Pole’er, Peanuts, Bailiff FNGs: 1 Bailiff
COUNT: 8
WARMUP: Warm Up Lap, SSH, Squats, Merkins, World’s Greatest Stretch with modifications thrown in for extra greatness, Bent knee toes touches.
THE THANG: 12 Days of Christmas. Perform each day of Christmas exercise. Run to the 30 yd line and reverse run back. Perform all the ‘day’s’ exercises on your way down the days. Follow along with the song. Super easy. Day 1: 1x Reverse Lunge (both legs)
Day 2: 2x Shoulder Taps (IC)
Day 3: 3x Burpees
Day 4: 4x Squat Jumps
Day 5: 5x Merkins
Day 6: 6x Knee Dips (both legs)
Day 7: 7x Carolina Dry Docks
Day 8: 8x Big Boy Situps
Day 9: 9x Mountain Climbers (IC)
Day 10: 10x SSH (IC)
Day 11: 11x Double Squats (IC)
Day 12: 12x No Surrenders (IC) (Ex – on the 12th day of Christmas, PAX performed all exercises). MARY: No Time
ANNOUNCEMENTS: 2F event tonight!
COT:
(1) Success Comes From a Long Obedience in the Same Direction
(2) 2F events are the glue that bind us together. Go to as many as you can. Start your own.
F3 The Capital 