12 Days of Girlfriends

Preamble:

It’s that time of year! Christmas with the Girlfriends! & HIM made it out for classic Christmas tunes sung in unclassic styles.

Warm-O-Rama:

Moseied up tot he front entrance to the circle just outside the front entrance.

• SSH
• Weed Pickers
• Imperial Walkers

Mosey back into the park stopping at the intersection for squats I.C.

The Thang:

Arrived at the parking lot outside of the baseball fields for the main event.

The 12 Days of Girlfriends!

In classic 12 Days of Christmas style, do exercise 1 once, then 2 twice and 1 once. Then 3… you got it.

12 Days of Christmas Girlfriends

1. Run
2. Skull Crushers
3. Bag Squats
4. Overhead Press
5. Merkins
6. Curls
7. Bent Over Rows
8. Bag Flutters (bag 6 in.) Alpha
9. KB swings
10. Bag LBC’s
11. Wonder Bra (Push out and up)
12. Wolverines (Burpee w/ 3 Merkins and Peter Parker)

Returned the girls and mosied to the playground for 20 Pull Ups each with assistance from a partner.

Mosey to the pavilion for

• Step Ups
• Derkins
• Box Jumps

Mosey back to the flag for Mary

COT:

Alpha Central Christmas Party at Loyal Q Tuesday Dec 20th 7:30 – 9:00

Widowmaker open next week for those not going to the Eggnogg-a-teria at Hooch

Naked-Man Moleskin:

“How do you get better at pull ups?  Do more Pull Ups.”  -Jocko