Benny’s First 12 Days of Christmas

Benny’s First 12 Days of Christmas

8 PAX posted at Peak 51 their dose of daily DownPAINment.

The Thang:

Mosey over to the track for 2 warm up laps then to the bus parking lot for COP.

COP

• SSH x 20 IC
• Merkins x 10 IC
• IW x 20 IC
• 8 Count Body Builders x 10 IC

12 Days of Christmas

Mosey to the lower parking lot behind the church.

Perform exercises with the number of days equal the number of reps per exercise. As you get to the next exercise then perform each preceding exercise and rep count.

• Day 1- Sprint across the parking lot (with rock)
• Day 2- Carolina Dry Docks
• Day 3- Jump Squats
• Day 4- Diamond Merkins
• Day 5- Burpees
• Day 6- Lunges (6 each leg)
• Day 7- Heels to Heaven
• Day 8- Seal Jacks
• Day 9- Flutter Kicks (4 count)
• Day 10- Dollys ( 4 count)
• Day 11- LBCs
• Day 12- Merkins

Circuit Work

Move over to the benches for 2 rounds of Merkins x 10, Dips x 15, Step ups x 20

Mary

Return the parking lot for some Mary.

• Flutter Kicks x 15 (4 count)
• Rosalita x 15 (4 count)

Moleskin

• Strong work by the PAX today, for an oldie but a goodie with the 12 Days of Christmas. There are many variations out there and there’s lots of room for interpetation which helps make it fun. Only 1.5 miles today but we still kept things moving.
• This was Benny’s first 12 Days of Christmas, one of many to come, you’re welcome.
• Kotters to Woody coming back from injury.
• Slim Fast is fighting a cold, you were missed, feel better soon.
• Tweetsie was out front, #LarryBird.
• YHC left the AO Shovel Flag at home, #Kotters.
• 8 count body builders stink,  now way about it but it could always be worse.
• YHC enjoyed the collective groan when the 5 Golden Burpees were called. Mumble chatter was low, may have had something to do with the Burpees.
• TCLAPS to Tweetsie, Benny, and Retread for the pre-run.
• Please keep Bout Time and his son Jennings in your prayers.
• Thank you Tweetsie for taking us out.
• Thamks to Sensei and Lois for the opportunity to lead and sound off with any mumble chatter.

Announcements

• Joe Davis 5K / 10K January 6th register and support Rock Thrill’s family’s fight against addiction. https://joedavisrun.racesonline.com
• Benny has joined the site Q roster at Base Camp. The original A51 moderate boot camp Mondays  at South Charlotte Middle School.