AO: The Pulpit
QiC: Purple Cow
Pax Count: 6
Pax List: Credit, Deuce, Lion King, Martina, Purple Cow, Timex
FNG Count: 0
Downrange:
Warm up:
– 5x SSH
– 5x Merkins
– 5x Mountain Climbers
– 5x Weed Pickers
– 5x Don Quixotes
The Thang:
All I Want for Christmas is SSHs and Burpees: SSH throughout Mariah Carey’s All I Want for Christmas is You, with Burpees every time we heard “Baby” or “Christmas”
Mosey to Field
12 Days of Christmas:
We set up at center field and with holiday tunes we did the following exercises in ascending order – ladder fashion with a lap around the 40 yard lines after each burpee:
– 1 x Burpee
– 2 x Plank Jack
– 3 x Merkin
– 4 x Mountain Climber (four count)
– 5 x Stone Mountain
– 6 x Shoulder Press
– 7 x Squat
– 8 x Lunge (four count)
– 9 x SSH
– 10 x Heels to Heaven
– 11 x American Hammer
– 12 x Knee Jump
Recovery: 20 Yards of Hamstring Scoops, and a 10 Yard Dynamic Groin Stretch
Successive Squats: 20 Squats (4 count: 1 count down, 3 count up) ; 20 Squats (4 count: 1 count down, 1 count halfway up, 1 count down, 1 count up); and 48 Single Squats (all to the tune of Ye Merry Gentlemen)
Run Run Rudolf : Last Man Up Run 400 yards around the track
Building a Doghouse (timed 3:30 minutes): 1 Shoulder Press; 1 Push Up; 2 Shoulder Presses; 2 Push Ups, etc.(all the way up to 10 and then back down to 1).
Mosey Back to the Flag
CoT:
As of this morning, we are just over the $700 mark and closing in on $750 for the pull up bar install.
F3 Atlanta 10 year anniversary at HotTinRoof on 1/15/2022
F3 Convergence (all F3 ATL) on 1/16/2022
Prayers centered around the reason for the season
Naked Man Moleskin:
Credit to @HighFlyer from III Pillars in Nashville for the first half of this beatdown.
Credit to @Credit for the credentials to post this backblast.