With the north wind blowing into the Caney Creek AO, YHC pulled the girlfriend limo (i.e. truck) to the back of the parking lot to set up the morning routine for the guys. Scar was already on site and Nacho and Pothole pulled in close behind. At 0515 we began our mosey and as we reached the front entrance the familiar purr of the NLB van greeted us as Mulligan and Schwartz arrived to the beatdown. We mosied to the back of the lot for warms ups:
- SSH IC
- Weed Pickers IC
Enough standing around. YHC introduced the workout this morning:
12 Days of F3 at Caney Creek
This routine is done like the 12 Days of Christmas song. Perform 1 of exercise 1, 2 of 2 then 1 of 1, 3 of 3, 2 of 2 and 1 of 1 etc. until 12. Music was provided by a mixture of Rock and Punk Rock Christmas remix tunes to keep the juices flowing. The girlfriends of course wanted in on the action this morning so…
Exercises
- Run (to NLB van and back)
- Bagpees (Burpee with a girlfriend. End by lifting her over your head)
- Bonnie Blairs (no bag)
- Goblet Squats
- Bag V-up’s
- Mercans (no bag)
- Overhead Presses
- Bent Over Rows
- Hammer Curls
- LBC’s (hold bag straight up over face while crunching)
- Skull Crushers
- Lunge with bag twist (L/R = 1)
The Playlist
With about 5 minutes left to go the gazelles were taking part in girlfriend related core work:
- American Hammers (with girlfriend)
- Pass the bags left/right to the ends of the line
- Flutter kicks (no bags)
We returned the girls to the truck and ran back to the flag for count-o-rama, name-o-rama and COT.
Prayers for the 38 men at NLB through the holiday season as this time of year is tough on them.