YHC missed a chance to Q at WidowMaker last Saturday when the snow covered North Atlanta so when TO had to leave town for work I jumped at the chance to make it up to everyone.
It’s been cold this week after the snow and YHC wanted to make sure everyone stayed warm so at 0530 we took off.
Warm up:
Fast mosey west to the tennis court bathroom area for SSH IC.
Fast mosey again to the corner parking lot by the tennis courts for Cotton Pickers IC.
Fast mosey again to the area by the gym playground for Windmills IC (the bending exercises really help to loosen up my old back).
Fast mosey to the trail next to the big pavilion for Copperhead Squats IC.
Fast Mosey up the hill to the pool parking lot where YHC’s truck was waiting with tailgate open and the Bulgarian Girls calling to the PAX for play time.
The Thang:
Bad Santa’s 12 Days of Christmas
Exercises performed in the style of the song “The 12 Days of Christmas” where you do exercises 1, then 2 and 1, then 3, 2 and 1 etc. until done or time runs out. To help with the festive mood YHC had the truck’s sound system cranking the Punk Rock Christmas tunes to keep everyone moving.
12 Days of Christmas:
1 sprint to the end of the parking lot and back
2 Bear Crawls (to the light pole and back)
3 Burpees
4 Bag Deadlift Squats
5 Bag V-up’s
6 Mercans
7 Bag Overhead Presses
8 Bag Rows
9 Bag curls
10 LBC’s
11 Skull Crushers w/ bag
12 Diamond Mercans
I think everyone was working on the 12 day of Christmas when we had to call time and return the girls to the truck and return to the flag.
Moleskin:
We were about half way though the 12 days when Mufasa calls out (as only Mufasa can) “This is the best part of your day!” Kinda scary for some!
The PAX pushed hard this morning with more than one wearing holes in gloves on the pavement working on bear crawls.
Also heard this morning “I thought I was in shape until I started F3!” Yup, F3 workouts will find your weaknesses. But you work on them and get better for it.
Reach out to those you see missing lately. It is a busy time of year but lets stay in touch with those who are out.