CONDITIONS: Cold 37 degrees
7 PAX showed up to Tri- Delta’s VQ. While counting and cadence proved not to be his strong point…the PT test and big boy stair beatdown showed that Tri-Delta’s VQ was intended to bring some pain…
DISCLAIMER:
THE THANG:
Prayer in the parking lot. Mosey down the big boy steps to the football field.
COP
TTT x 15
SSH x 20
IW x15
LBAC forward x10, back x10
Windmill x15
The PAX were excited to learn of the impending PT test.
AMRAP in 2:00 PU-flip/flop
AMRAP in 2:00 SU-flip/flop
PAX moved to one sideline and proceeded to:
Sideline to sideline drills with the following exercises on each side of the field:
Jump skips: 10 Merkins 20 Flutter kicks
Lunges: 10 Overhead claps 20 BBSU
High Knees: 10 Merkins 20 Heel taps
Bear Crawl: 10 Overhead claps 20 Russian twists
Mosey to the Big Boy steps -with much mumblechatter about going back to the cars. The PAX pushed though and completed 5 trips up and down:
5 Burpees Top 10 Squats Bottom
4 Burpees Top 8 Squats bottom
3 “ 6 “
2 “ 4 “
1 “ 2
COT:
ANNOUNCEMENTS/PRAYER REQUESTS:
F3 Lexington Christmas party is tomorrow night, Dec 19 at CCL at 6pm. No jeans, tights only.
Go Run is Feb 7 at WKHS. Thinking about a convergence at SnakePit. www.thegorun.org.
There are 2 AO’s as of today in Lexington with Christmas Day workouts. These are Crypt and Jumanji.
BOM:
DEVOTION: Donatello reminded the PAX of the real meaning of Christmas.
Written by Tri-Delta