freestate 12 Days of Xmas meets Hanukkah

Date: 2024-12-26
AO: freestate
Q: Cannoli
PAX: Bluto, Mark Michael, Horshack
FNGs: None
COUNT: 4
WARMUP: SSHs, Imperial Walkers, Plank Jacks, Shoulder Taps, Mountain Climbers, Michael Phelps, Willie Mays Hays, Cherry Pickers, Mosey (to front of school)

THE THANG:
8 exercises x multiples of 12, plus 4 Pax choice of the 8

1) 12 Burpees (OYO)
2) 24 Merkins (OMD)
– 1 suicide
3) 36 Squats (with coupon), (OMD)
4) 48 Coupon press (OYO)
– Mosey
5) 60 Flutters (OMC)
6) 72 SSH (IC)
– 1 suicide
7) 84 seconds of Wall Sit
8) 96 seconds of Plank-o-Rama
– Mosey
Pax choice . . .
9) 12 Burpees (OYO)
10) 36 Squats (with coupon), (OMD)
– Mosey
11) 48 Coupon press (OYO)
12) 24 Merkins (OMD)
– 1 suicide

MARY: Reverse crunches, Freddie Mercuries, Plank-o-Rama, Supermans, Outlaws, Scissors, Flutters ANNOUNCEMENTS:
COT:
Twas the day after Christmas, when all through the land,
Pax were deep sleeping, not raising a hand;
But a few did dare venture, out into the cold,
Afraid perhaps, of bringing branded unbold;
And so they did toil, under the weight of their coupons;
Hoping they could rest later, on their very soft foutons;
The beatdown complete, it was time to unwind;
The Pax there united did solemnly find;
That despite all of life’s frustrations;
It helps if you join F3 Nation!

Tags: freestate, Bluto, Mark Michael, Horshack