All I want for Christmas is a Beatdown!

Date: 2023-12-15
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3
WARMUP:

Mosey
SSH
IW
Batwings
Shoulder taps
Plank Jacks
Cheery pickers
Willie mays hays
Michael phelps

THE THANG:

Xmas Jingle Tabata:
1. All I want for Christmas
-Curls (Overhead clap mod), Squat every time word “I” (eye) is said. -Recover with a Mosey

2. Jingle Bell Rock
-Plank lateral walk left to right 5 yards, 1 merkin on every “Jingle” -Recover with a Mosey

3. Feliz Navidad,
-Flutter Kick on Feliz Navidad
-BB Situp on Christmas
-Recover with a Mosey

4. Run Rudolph Run
-SSH switch to high knees on “Rudolf” then switch back to SSH on next “Rudolph” -Recover with a Mosey

Over to the benches for some derkins +decline plank walk combo Kbell Swings

MARY: none
ANNOUNCEMENTS:
Dec 19…First ever State of the F3 Nation on FB Live

Dec 21…Family Xmas lights evening ruck
Dec 30…Send off the Year Ruck 12/30 at Sky Meadows

COT:
Be bold. You wont get what you want unless you ask for it. Shared an experience where I was at a networking event that emphasized this.