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12 Days of Christmas at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

WarmUp: 20 SSHs IC, 10 Imperial Walkers IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins IC, 10 Mountain Climbers IC, and 14 balancing LBACs with leg lifts IC.

The Thang: Twelve Days Of Christmas!

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, run out to mid-field and back (120 yards):

1 Squat-Reverse Lunge each leg (A partridge in a pear tree)

2 Carolina Dry Docks (Two turtle doves)

3 Break Dancers (Three french hens)

4 Burpees (Four calling birds)

5 Al Gore for 30 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 Rockettes (Nine ladies dancing)

10 Jump Squats (Ten lords a-leaping)

11 Typewriter Merkins (Eleven pipers piping)

12 Toy Soldiers (Twelve drummers drumming)

Observations: Was it cold outside? YHC remembers taking stuff off during this workout to keep from overheating! Although we ran out of time before finishing the last round, we got in the 12 toy soldiers. In total, we ran 1320 yards, or ¾ of a mile, at a fast pace; we did 32 burpees, 32 Bonnie Blairs, and 36 copperhead squats.

CoT:

Shared some thoughts from The Practicing Stoic, the book of the month:

“Wealth consists not in having great possessions, but in having few wants.” -Epictetus

“True freedom is obtained not by satisfying desires but by removing them.” -Seneca

So, instead of getting material possessions or seeking worldly pleasures, focus more on that which will bring real meaning in the long run this Holiday Season.

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Rain Rotations

AO: Horizon

QIC: Maj Payne

The PAX: Sticks, Magoo, Kodiak, 3-Mile

5 PAX gathered in the cold wet gloom of the Horizon AO for a beatdown of epic proportions. The rain was beating down in torrents and the temperatures were far from agreeable. Truly, it was amazing that anyone showed at all given the misery that laid ahead. These PAX could not be deterred by the elements though, and they forged through to become tougher than they were when they woke up. Here is what happened…

Warm Up: Mosey to the Discovery School entrance. PAX listen better when not standing in the rain. This would not be a full reprieve from getting soaked. That would not be fair to the spirit of F3. All completed some SSH, IW, LBACs front and rear, Cherry Pickers, WMH, Merkins (slow and IC) and BWS (also slow and IC). Once sufficiently warm, it was time for…

The Thang:

3 x through each station

Station 1 – 25 x step ups; then plank
Station 2 – 10 x narrow grip inverted rowers; 10 x Merkins; repeat until time is up
Station 3 – The timer: 3 x laps on stairs (for up direction – every step, every other step, every two steps)

Then

3 x through each station

Station 1 – 10 x Derkins; 10 x BWS; repeat until time is up
Station 2 – 20 x LBC; 20 x Superman; repeat until time is up
Station 3 – The timer: 1 x lap around lot

Mary: Short one today — 25 x Flutter Kicks

COT: Today is a day that many won’t step outside their home. They’re working from home, it’s raining, it’s cold, it’s somewhat gloomy. Not these PAX though! It’s important to get outside, just as we did, and take in all that our Creator has provided. Be grateful for whatever life brings. We are truly blessed. Our challenges are blessings, and the challenge of the extreme gloom today that we are now enjoying is a prime example. Get after life and push yourself. You will benefit in ways you never imagined.

Aye!

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The Nth Day of Christmas

AO: The General

QIC: Citrus

THE PAX: Cable Guy, Choo Choo, Fuzz,

Lazlo, Lucius, Maguire, Wedding Singer, and Citrus

THE THANG:In theory, this is how it would have gone down:

  • Start on soccer goal line with a coupon
  • Rifle carry 10 yards times whatever day of Christmas you’re on (day 1 = 10 yards, day 2 = 20 yards, … day 12 = 120 yards)
  • Do that exercise, then murder bunny back 10 yards at a time and do all of the previous exercises
  • Hillbilly laminated cards would remind PAX of what exercise to do when

Reality was not so kind. YHC forgot that rifle carries and murder bunnies require both hands, leaving no way to hold the cards. Oh well. Also, after 9 rounds of this, YHC realized that his watch was set to Pittsburgh Standard Time, and it was already 6:10a local time. Rounds 10-11 were skipped, and in round 12 YHC replaced rifle carry with farmer’s carry (even though he clearly said "fireman’s carry"), and replaced murder bunnies with rifle carries on the return. Oh – and it was cold and pouring rain.

Day 1: 1 Blockies
Day 2: 2 Curls
Day 3: 3 Thrusters
Day 4: 4 Bent over rows
Day 5: 5 Squats
Day 6: 6 Overhead press
Day 7: 7 KBS
Day 8: 8 Lunges
Day 9: 9 Derkins
Day 10: 10 Plank block drag
Day 11: 11 Weighted flutter kicks
Day 12: 12 Deadlift

MARY: LBCs x50

COT: Michael Jordan missed over 9,000 shots, lost 300 games, and missed 26 game-winners. Being willing to take a chance to fail will ultimately lead to more success than if you never tried. Take a chance.