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| F3 Camden |
| Title |
Christmas in July! |
| Date |
7/2/2019 |
| Conditions |
76 Degrees and super muggy |
| QIC |
Wojo |
| PAX |
15 – Mayplant (Mad Respect), Hope Solo, Pothole, Kiffin, Schrute, Weed, Snookie, Antman, Tweetsie, Cornwallis, Sacajawea (Respect), Mayhem (Respect), Whaler (Respect), Abby Wambach (Respect) and Wojo. |
| Intro |
Abacus hurt Neon so here I am. |
| Disclaimer |
Not a professional. Modify when necessary. |
| Warm Up |
Exercise |
|
Reps |
IC or OYO |
|
SSH |
X |
20 |
IC |
| The Thang |
The 12 Days of Christmas |
|
12 cones lined up approximately 20 feet apart. Each cone has a different exercise. Cone 1 = 1 rep of that exercise. Cone 2 = 2 reps of that exercise, etc. Each day is a new movement, and the PAX must work it’s way back to Day 1 by performing all other days. Pax must Bear Walk there and Lunge Walk back. |
|
|
Exercise |
|
Total Reps |
IC or OYO |
| Day 1 |
Deep Diamond Merkin |
X |
12 |
OYO |
| Day 2 |
Bobby Hurleys |
X |
22 |
OYO |
| Day 3 |
Clerkins |
X |
30 |
OYO |
| Day 4 |
BBSUs/V-Roll Ups |
X |
36 |
OYO |
| Day 5 |
Burpees |
X |
40 |
OYO |
| Day 6 |
Plank Jacks |
X |
42 |
IC |
| Day 7 |
Squat Jumps |
X |
42 |
OYO |
| Day 8 |
BBSUs |
X |
40 |
OYO |
| Day 9 |
Merkins |
X |
36 |
OYO |
| Day 10 |
Mountain Climbers |
X |
30 |
IC |
| Day 11 |
Freddy Mercurys |
X |
22 |
IC |
| Day 12 |
Burpees |
X |
12 |
OYO |
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| Announcements |
Fireworks show planned at the ballfield in Westville. |
| Prayer Requests |
None |
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| Moleskin |
If you just look at the numbers, this workout doesn’t appear to be too intimidating. However, throw in the Bear Crawls and Lunges and it becomes the real deal. Everyone was drenched afterwards. As always, it was an honor to lead this fine group of men and I look forward to the next opportunity. |
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