8 Pax joined me in the Gloom for some fun at 5:15. I arrived fashionably late for a Q to keep it interesting. A few stretches, a short disclaimer – YHC is not a professional, F3 workouts are voluntary and free of charge, Modify as needed. It was a balmy 32 degrees with a slight breeze, so we started with a mosey to the cheese grater.
Warmup –
20 SSH
10 TTT
21 Windmill
20 Flutters Each Leg
20 Imperial Walker
10 Little Baby Arm Circles F&R
10 Merkin
1 Burpee
The Thang –
Road Rage Road Trip around the back soccer field on the new path. Stopped a few times for a bathroom break, some flat tires, beer stop, and a few stops because those in the back needed a butt whoopin. 1 burpee at first stop, and add one each time we stop. Had a few 10 Squat stops thrown in for good measure. we got to 50 Burpees total on this one and 40 Squats.
Mosey to the Cheese Grater and Everyone Grab a Block. We then circled up and had one person do merkins, while everyone held plant and one person did a block hair burner crop circle around the group. Switch out so that each person does merkins in the middle and the hair burner crop circles.
Divide into 2 groups for 11s along the cheese grater. 4 on each side we did Block Squats and Block Curls for 11s.
Unfortunately we had run out of time at this point, so we returned the blocks and All you got to the flag. Only used half of my blank winky.
COT –
Announcements – Christmas Party sometime after Christmas
Prayers – Gracen, Sophia, and Aleigh and families, and Tackleberrys Family
Devo- Dont let life slip you by.