12 (or 14) Days After Christmas

12 (or 14) Days After Christmas

When Udder posted on Slack about wanting to head to the Muthership for some CSAUP, I knew this was a great time to step-up and get my butt moving in the cold.

COP:

While most PAX were a bunch of F3 Veterans, I still gave a thorough disclaimer and off we went.

1 lap around parking lot.

½ lap of butt kickers

½ lap of high knees

Circle up:

12 SSH IC
12 IW IC
12 LSS IC

3 burpees on your own

Head to the bleachers

12 (or 14) days after Christmas :
Listed on a white dry-erase board were 12 exercises. However, we were not doing the typical “12 days of Christmas” which is a great ladder workout. Instead, we were doing 12 exercises one after another. On your own, we did 14 reps of each exercise as it was the 14^th day after Christmas.

1. SSH
2. LBC’s
3. Air Squats
4. Supline Pull Ups
5. Lunges
6. Dollies
7. Merkins
8. Monkey Humpers
9. Freddy Mercuries

10.  Flutters

11. Dips

12.  Burpees

Upon completion, I encouraged the PAX to jog to the steps and back to keep warm (instead of planking).

The No Ballet Series

There was no ballet this time! Benny was sad. That said, the following idea I stole after reading that a dancer (Katie Boren) with ABT (American Ballet Theatre) did this every morning upon waking up. The big difference is she said she planked against the Wall. But, if you can’t do it – don’t Q it!

Sequence:

Plank 30 sec

Mountain Climber 30 sec

30 Air presses

Rest 30 secs

Repeat 3x

My arms were really feeling it the 3rd set. But, this is the power of F3 and struggling together.

Rocks

Grab a rock for walking down the steps and back up.

1 lap squat – take 2 steps and then squat

1 lap curls

1 lap Air presses

My legs are a bit sore after this.

Wiseman Relay

This idea I stole from previously volunteering at a Children’s Ministry “Epiphany Party”. For the kids, it was running from 1 side of the room to another and fill a bag with items that the Wiseman might have needed along the way (Fish, Water, Gold, Frankencise, Myrrh ,etc.) we had them link arms as they picked up a partner. The trick was not to run, but to work as a team – always a good skill!

Divide into 3 teams

P1 starts runs to basketball hoops as does 3 Jump Squats

P1 runs back and get P2 runs to goal post, then do 6 Jump Squats together

P2 is doing IW while waiting

We repeated to 2^nd and 3^rd goal basketball hoops.

Mary

12 Good Morning Nashville

12 Heels to Heaven

15 LBCs

Protactor

12 Standing Sit-ups

2 easy laps to finish (we had 2 mins)

Moleskin:

Veteran crew this morning. The only one that I didn’t recognize was Olaf, who started with F3 about 2 weeks ago – welcome!

Major props to Costanza. During the 12 (or 14) Days After Christmas, he did a lap to the stairs and back after each exercise. #pushingit

Benny who is training for his 1^st marathon, was out in front during the Wiseman relay – I thought he was taking an easy to train. Guess not!

I hadn’t seen Adobe or Thunder Road in a while. Good guys in the F3 Nation!

No real announcements.

Appreciate the take out by Adobe and prayers for my daughter, Kathryn aka Flexie, as she goes through Allergy testing on Tuesday morning. She had a reaction on New Year’s Day after eating some Cashews and smoked sausage. We suspect potential allergy to tree nuts. A trip to Urgent Care is no way to bring in the New Year!

A few final comments, while I advertised this workout as “Following the star” and an “Epiphany Party”, F3 is not a Christian organization. Sure, you’ll find Christian men here. I think the way I described it to my Dad was, “A church, without being a Church”. I thank you for that. Whatever you do or don’t believe – come on out! You’ll get a good work out and meet a bunch of great guys that just do the right thing.

We are a national network of free, volunteer-led workout groups for men. Our purpose is the invigoration of male community leadership.