12 Days of Christmas, brought to you by Jose Feliciano

Q.I.C.Benign
The PAXHulk Smash (respect!), Pet Stain, Whisper (respect!), Mayo, Lt. Dangle, Church Lady (respect!), Road Trip, Sammy, Thumper, Peek-a-boo, NYOPT, Deflated (respect!), YHC
Workout Date12/22/2017
A.O. Pitchfork

13 PAX ignored the fartsack in favor of the silent majesty of a winter morn and the clean, cool chill of the holiday air.  The workout was a mere bonus.

Conditions:  48 degrees, gloomy

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: I still have no idea what I am doing

 

Warm-up:

Imperial walkers x 25 IC

SSH x 30 IC

Monkey humpers x 15 IC

Merkins x 15 IC

 

Thang:

Mosey to the speedway with dumbbells for a celebration of the 12 days of Christmas.

On the 1st day of Christmas my true love gave to me…

-1 lap around the track

On the 2nd day of Christmas my true love gave to me…

-2 manmakers and 1 lap around the track

On the 3rd day of Christmas my true love gave to me…

-3 chest flies, 2 manmakers, etc.

On the 4th day of Christmas my true love gave to me…

-4 4-count Americans, etc.

On the 5th day of Christmas my true love gave to me…

-5 squat presses, etc.

On the 6th day of Christmas my true love gave to me…

-6 upright rows, etc.

On the 7th day of Christmas my true love gave to me…

-7 overhead shoulder presses, etc.

On the 8th day of Christmas my true love gave to me…

-8 triceps extensions, etc.

On the 9th day of Christmas my true love gave to me…

-9 curls, etc.

On the 10th day of Christmas my true love gave to me…

-10 lateral raises, etc.

On the 11th day of Christmas my true love gave to me…

-11 front raises, etc.

On the 12th day of Christmas my true love gave to me…

-12 weighted squats, etc.

Mosey back to the circle for Mary

 

Mary:

Get in plank position while Feliz Navidad by Jose Feliciano plays.  Every time he says “Feliz Navidad,” do a merkin.  Every time he says “Merry Christmas,” do a plank jack.

 

Circle of trust:

Announcements:

-F3 Dads Saturday 12/30 at 7:30 AM at Pitchfork

Prayer requests:

-Andrew Brunson (Christian missionary falsely imprisoned in Turkey).

-ACA and his kidney stone.

-Hulk Smash’s friend battling cancer.

 

During this special time of year, may we all remember the importance of the incarnation of Christ our Saviour.  May we all strive to be men who serve our communities with humility.

 

SYITG,

Benign

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