12 days of Xmas + a Quarter Pounder…

Preamble:

In the holiday spirit.  Thinking of trying to fit in a lot of running and as many exercises as possible…  The Christmas tunes are queued up.

Warm-O-Rama:

Toy Solider x 10

Hillbilly x 10

Monkey Humpers x 10

Imperial Walker x 10

Weed Picker x 10

The Thang:

Mosey to the field.  Start the Christmas songs.  There are 5 lights indicating different lines on the field.  We will be doing the “Quarter Pounder.”  They are similar to suicides.

• Run to the 25-yard line, 25 merkins, backpeddle to the start.
• Run to the 50-yard line, 50 squats, backpeddle to the start.
• Run to the 75-yard line, 75 mountain climbers (single-count), backpeddle to the start.
• Run to the 100-yard line, 100 side-strattle hops, backpeddle to the start.

Mosey to the covered gazebo around the back of the school.  Quick set of 7’s as everyone grabs a bench.  6 step-ups (double-count) to 1 dip… Continue until it’s flipped to 1 step-up, 6 dips.  Mosey back to the flag.

Back at the flag, we have the 12 days of Christmas posted on the whiteboard.  You start with the current day’s exercise, then repeat the previous days.  For example, after taking a lap to start, then you do 2 burpees and take a lap.  When you get back, you do 3 merkins, 2 burpees, then a lap (and so-on).

• Day 1 – Lap
• Day 2 – Burpees
• Day 3 – Merkins
• Day 4 – American Hammers (double-count)
• Day 5 – Lunges (double-count)
• Day 6 – Plank Jacks
• Day 7 – Mountain Climbers (double-count)
• Day 8 – J-Lo’s (double-count)
• Day 9 – LBCs
• Day 10 – Squats
• Day 11 – Diamond Merkins
• Day 12 – Stone Mountain Merkins

And that’s time!

COT:

Saturday is the F3 Santa Ruck from Hembree Springs to benefit NFCC.  Please bring your donations.  Sprocket volunteered to take donations on Saturday for those that can’t make it.  Also, numbers are starting to decline with the temperatures.  Praises for those that continue to come up and stay discipline.  Reach out to others that may be sleeping in.