Tis the season for a little gift exchange. Today’s workout was of course Christmas based with some different exercises thrown in. The “posts” were used – these are sand? filled posts located in the back of the school. Not sure who made them but we need to incorporate them more into workouts!
one minute warning, intro, disclaimer, no FNGs, prayer
We started with 90s music but switched to the 80s when some of the music turned a little non-F3-like.
Slowsie around the cars with some butt kicks, high kicks, lunges, arm raises, and other warmup along the way. We found a gift under the North Star. The gift ended up being a box of exercises and the North Star was a light pole – but you get the picture.
The box had 20+ bows to randomly choose from. You pick a bow, put the bow to the side, run to the station, perform the exercise, run back, pick another, rinse and repeat. When the box was empty, we refilled and started back over. I guess that would be considered re-gifting. There were 5 stations each based on 20, 40, 60, 80, 100 BodyWeight reps or #SandBag weight. You did 40 bodyweight reps, 60# sandbag exercises, etc. The sandbag was limited to 12 reps to keep things simple. The “post” was also used. We also kept this at 12 reps. If we redo the workout, I may make the default 20 reps.
Here were the exercises… BW = BodyWeight, #SB = weight of the SandBag, POST = the post
| 20 | BW | BURPEES |
| 20 | BW | SPIDER MERKINS |
| 20 | BW | DIAMOND MERKINS |
| 20 | POST | SEATED OHPs |
| 20 | POST | SQUATS, ALT SHOULDERS |
| 20 | POST | BORs |
| 40 | BW | CAROLINA DRYDOCKS |
| 40 | #SB | CFTGs (12 total) |
| 40 | #SB | BEARHUG SQUATS (12 total) |
| 40 | #SB | PLANK PULLS (12 total) |
| 40 | #SB | ALT SHOULDER TO SHOULDER (12 total) |
| 60 | BW | 2ct AMERICAN HAMMERS |
| 60 | #SB | OHPs (12 total) |
| 60 | #SB | SINGLE LEG DEADLIFT (12 total) |
| 60 | #SB | SANDBAG BEARCRAWL (6 drags out and back) |
| 80 | BW | 2ct SSHs |
| 80 | BW | LBCs |
| 80 | #SB | BORs (12 total) |
| 80 | #SB | SHOULDER TOSS (12 total) |
| 100 | BW | 2ct FLUTTERKICKS |
| 100 | BW | R/L JUMPS |
| 100 | BW | F/B JUMPS |
| 100 | BW | 2ct CURB TOE TAPS |
We called time with about 5 minutes to go in order to stack the new blocks that Bare Market had for The Hollow.
Announcements:
- Saturday – converge at the Nativity Ruck
Prayers:
- Fezzik – job opportunity
- Dangle – friend’s mom unexpected passing
Moleskin:
- Another great year at The Hollow. Lots of hard working guys. Several missing that need to reset for the new year.
- 3 for Coffeteria at Lowes Food. Good to catch up with everyone.