• When: 12/09/15
  • QIC: Chewy
  • The PAX: LandShark, Odyssey, OnRamp, Stretch, Teddy


(Almost) Twelve Days of Christmas

Conditions: Great – 43 degrees with a little fog

Warm Up

  • Jog around the circus
  • SSH x25
  • Imperial walkers x25
  • Windmills x25
  • Arm Circles – x15 and x10

The Twelve Days of Christmas Thang:

On the 1st Day of Christmas the QIC gave to me . . .

  • 1 Napalm
  • 2 Goblet Squats
  • 3 single arm rows each side
  • 4 halos each direction
  • 5 waiter presses each side
  • 6 Jane Fondas each arm
  • 7 kettlebell toe touches
  • 8 windmills (4 each side) (Stretch to figure out form for this one)
  • 9 Russian twists (two count)
  • 10 kettlebell swings
  • 11 Squats with kick
  • 12 kettlebell merkins (6 each arm)

Jog the Circus

On the 2nd Day of Christmas, the QIC gave to me . . .

 

  • 2 Napalm
  • 4 Goblet Squats
  • 6 single arm rows each side
  • 8 halos each direction
  • 10 waiter presses each side
  • 12 Jane Fondas each arm
  • 14 kettlebell toe touches
  • 16 windmills (4 each side) (Stretch to figure out form for this one)
  • 18 Russian twists (two count)
  • 20 kettlebell swings
  • 22 Squats with kick
  • 24 kettlebell merkins (6 each arm)

Jog the Circus

On the 3rd Day of Christmas, the QIC gave to me . . .

  • 1 burpee
  • 2 big boy sit-ups (with bells)
  • 3 single arm press – each arm
  • 4 flutter kicks with bells
  • 5 toe taps
  • 6 calf raises with bells
  • 7 Flutter kicks with bells
  • 8 big boy sit-ups with bells
  • 9 LBCs – holding bell
  • 10 SSHs – in cadence
  • 11 Imperial Walkers – in cadence
  • 12 Flutter kicks with bells

Jog around the circus

On the 4th Day of Christmas, the QIC gave to me . . .

  • 2 burpee
  • 4 big boy sit-ups (with bells)
  • 6 single arm press – each arm
  • 8 flutter kicks with bells
  • 10 toe taps
  • 12 calf raises with bells
  • 14 Flutter kicks with bells
  • 16 big boy sit-ups with bells
  • 18 LBCs – holding bell
  • 20 SSHs – in cadence

And . . .  Time.  To be continued ? . . .

 

 

 

Announcements –

  • Christmas party on the 15th
  • Star Wars comes out on the 18th
  • Normal workout on Christmas Eve morning
  • No workouts on Christmas Day.

 

Closing prayer / thought:

Let those who hate and fear, open their hearts to the power and strength of God’s love for us and our neighbors.

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