Date: 2023-12-21
AO: edge_of_reason
Q: Quip
PAX: Card Shark
FNGs: None
COUNT: 2
WEATHER:
Crisp 30°
WARMUP:
10cc Windmills
10cc Grass grabbers
20 straight count Al gores
10cc SSH
OYO Arm stretches
THE THANG:
Twelve different exercises done in the same format as the song “Twelve Days of Christmas” ladder style…. Start with first exercise, go to 2nd and then first again, go to third, then, second, then first….the whole way up to twelve. Exercises were:
1 Plank – variations of 45 sec to 60 sec low plank, high plank, hold left foot up, hold right foot up, feet on bench plank, feet on table and feet above head then back down. 2 Flying Squirrels OYO
3 Merkins IC
4 Monkey Humpers IC
5 Plank Jacks IC
6 Flutter Kicks IC
7 Lunges each leg OYO
8 Mountain Climbers IC
9 V Ups OYO
10 Sumo Squats OYO
11 Big Boy Sit Ups
12 Absolutions
Made it to the 10th day of the 11th day of Christmas and had to Omaha
ANNOUNCEMENTS:
-Thanks to Puppy Chow of F3 PGH who I stole this workout from.
COT:
-safe travels
-Cardshark’s Aunt Bobbie Dohery is not doing well health-wise.
F3 The Capital 