Christmas Eve Workout- The Ultimate Gift

  • Workout Date - 12/24/2015
  • Q In Charge - Mab Mab
  • The PAX - Bullseye, Beaker, Fire Marshall Bill, Peachoid, PSI, Mr. Freeze, Rebar, Training Wheels, Mab Mab (YHC)
  • AO -

9 PAX (including the Grinch, thanks Peachoid for the inspiration) showed up for a Christmas Even 1 Hour Workout….The rain held off just long enough for this beatdown to be effective. Here is how it went.

Warm Up:
35 SSH IC
20 Imperial Walkers IC
20 15 Merkins IC

The Main Thang:
Line up for a Indian Run– head towards Galaxy Hill on the opposite side of the park. The PAX must have been feeling a little jumpy, this was a brisk pace for an Indian Run!

Hill-Evens (Form of Elevens on a Hill)
10 Burpees at bottom of hill- sprint to top, 1 Fairy Jack
Run back to bottom, 9 Burpees- sprint to top, 2 Fairy Jacks
Continue this until you are at 1 Burpee and 10 Fairy Jacks.

Plank-O-Rama and LBCs when complete.

Mosey over to the “REAL STONEHENGE.” (section of boulders in a huge circle)
Each PAX on each boulder.
Dips and Declines
20 Rock Dips IC
20 Decline Merkins IC
30 LBC IC
Rotate to the boulder to your right
Rinse and Repeat x2

Triple Hops & Squats
Triple Hops- With hands centered on boulder and feet close together, jump feet to right, to center, and then to left- ending back at center. In cadence, that is 1.
20 Triples Hops IC
20 Squats IC
Rinse and Repeat x2

Circle up tight in the middle of the “REAL STONEHENGE” for The Ring of Fire.

The Ring of Fire
Get in a tight plank circle around my phone. Turn on Ring of Fire by Johnny Cash.
Starting w/ 1st PAX, performs 2 merkins- going clockwise the next PAX does 2 merkins- works it way around the circle. When hits the 1st PAX again, goes to 4 merkins…Continue this rotation for the duration of the song (we got up to 8 merkins)
90 seconds of Freddy Mercury’s (while listening to Bicycle Race by Queen)

Mosey back to perimeter road-

Intervals
Jail Break Run the length of two street lights (approx 50 yards)
10 Burpees
Jail Break Run the length of two street lights (approx 50 yards)
20 Merkins
Jail Break Run the length of two street lights (approx 50 yards)
30 Single Count Lunges
Jail Break Run the length of two street lights (approx 50 yards)
20 Squat Jumps

Line back up for Indian Run back to glory to meet Mary.

5MOM
20 Dying Cockroach IC
20 Flutters IC
15 Air Humpers/Erector’s IC
30 LBC 2.0 IC

COT
Prayers for people traveling over Christmas and upcoming holidays

Prayers for Walker

Prayers for all PAX in F3 Nation

BOM

Merry Christmas (now a little belated) to all the PAX out there. Sorry for the delayed writing of this backblast, but family time was full and took priorty. I pray that your Christmas was a blessed one, and that your time with family was warm and a good celebration of what Jesus did for us. It was a great time working out w/ all the PAX this morning, and it’s amazing what those extra 15 minutes can do to ya!

Thankful for all you men, and look forward to 2016.

God bless,

Mab Mab

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