Date: 2024-12-11
AO: theaerie
Q: Rocketman
PAX: Trifecta, Lonestar
FNGs: None
COUNT: 3
WARMUP: SSH, Hillbilly walkers, windmills, cherry pickers, overhead claps.
THE THANG:
Do the following exercises starting with just 1 for the first round, and then 2 and 1, then 3, 2, and1, etc for each following round until we get to 12. After each round, sprint 30yds out and back.
– 1 Reverse Lunge each leg (A partridge in a pear tree)
– 2 Carolina Dry Docks (Two turtle doves)
– 3 Absolutions (Three french hens)
– 4 Burpees (Four calling birds)
– 5 Al Gore for 50 seconds (Five gold rings)
– 6 Copperhead Squats (Six geese a-laying)
– 7 Supermans (Seven swans a-swimming)
– 8 Bonnie Blairs (Eight maids a-milking)
– 9 Imperial Storm Kickers (Nine ladies dancing)
– 10 Jump Squats (Ten lords a-leaping)
– 11 Flutter kicks (Eleven pipers piping)
– 12 Merkins (Twelve drummers drumming)
ANNOUNCEMENTS:
– 2.0 friendly Christmas Lights ruck next Monday at 7:00pm!
COT:
“All this took place to fulfill what the Lord had said through the prophet: 23 “The virgin will conceive and give birth to a son, and they will call him Immanuel”[a] (which means “God with us”).
Matthew 1:22-23″Advent is a season of light and hope in the midst of darkest time of year, the light of the God who is coming to be the God who is with us. As we love as He love, as we serve as He served, we reflect His light to the world around us.
Tags: theaerie, Trifecta, Lonestar
F3 The Capital 