Bad Santa brings his #Girlfriends for 12 days of pain

Preamble:

Tis that time of year when everyone does a 12-Days-Of-Christmas workout. So here comes another but this one is Q’ed by Bad Santa and is featuring rock versions of your favorite Christmas classics to keep you humming.

The weather once again has dipped into the low 30s so we kept it moving.

Warm-O-Rama:

After a disclaimer for our PAX and FNG we were ready to roll and Dr. Rico came rolling in a touch on the late side. We ran up to the big lot and the PAX were greeted with a Punk Rock version of You’re a Mean One, Mr. Grinch.

• SSH
• Weed Pickers
• Imperial Walkers

The Thang:

Everyone grabbed a girlfriend for the duration of the workout and we got down to business. 12 days of Christmas. Start a 1. Then 2, 1. Then 3,2,1.  You know the rest:

1. Run to the pull up bars, 1 pull up
2. Bagpees (Burpee with a girlfriend)
3. Bonnie Blairs, Alpha count
4. Goblet Squats
5. Bag Flutters (bag 6 in.) Alpha Count
6. Merkins (no bag)
7. Overhead Presses
8. Bent Over Rows
9. Hammer Curls
10. LBC’s (bag with arms extended straight up)
11. Skull Crushers
12. Lunge with bag twist Alpha Count

We returned the girlfriends to their resting place in the back of the truck and ran back to the flag.

Mary

We had time for a variety of ab exercises:

• Dieing Cockroach
• Box Cutters
• Dolly
• LBC
• J Lo
• Mountain Climbers (Nacho)
• and Two (2) T-bombs! (Dr. Rico)

COT:

We welcomed our FNG now known as Double Fault.

Norseman Shirt order has 6 days left

Praise for a successful Santa Ruck where we collected over 3000 lbs of food and 400 toys for NFCC.

PAX friends/family with COVID

Naked-Man Moleskin:

Great to see a big crowd out at The Norseman! Welcome back Kotter to Delta. Honey Glazed back out for a second(?) helping and Double Fault ringing the 1st Bell with his first F3 post.

It is ALWAYS good to start your day with the men at The Norseman!