Merry Christmas to all, and to all a Good Night

Merry Christmas to all, and to all a Good Night

It was a chilly morning, yet the rain was holding out.  So off we set, 10 strong men, ready to become stronger.  Wait, er, not quite ready… Insomniac proved that he earned his name by sleeping in 3 mins past the time necessary to LAUNCH WITH THE PAX!  Oh well, swing back by, we did, to pick up the well-rest PAX on the way to the field.

And now, off we set.

COP-  SSH, imperial walker, merkins, Carolina dry dock, slow squat – with a focus on form, intensity, and completion.

THE ACTION-

Today, we all set out to plan for the holidays by doing a runthrough of the 12 Days of Christmas!  Each day completed with plank hold in between.

Day 1: Parking Lot (PL) Dash

Day 2: 2 burpees, PL yard dash

Day 3: 3 Carolina Dry Docks, 2 burpees, PL yard dash

Ok, so the PL is not quite 100 yards, so we’ll go 2x dash from now on!

Day 4: 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 5: 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 6: 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 7: 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 8: 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 9: 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 10: 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 11: 11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

Day 12: AYG Backwards run, 11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash

THE DAY AFTER CHRISTMAS

Off to the wall, for some medical school…

Against the wall:

– OBGYN – long 90 sec hold (oh, that feels good!)

– Wall Sit – 60 Secs – Arm Raises

– Wall Sit – 60 Secs – “Your Highness” arm raises

On the curb, legs off ground:

–  YHC requests SiteQ/ShoeQ “Geraldo” to lead, in honor of him leading the called exercise with RUCK ON!  –>  Tons O’Flutter

First Day Back to Work

Announcements: Holiday Party; CRM Sole Redemption reiterated

COT led out by LIFO, I mean, Insomniac!

FOOTNOTES

– Geraldo – went hard!  Nice work with RuckOn

– Tawny – looked strong, and as such, got an immediate, mid-workout EH to Q by YHC! (thanks T!)

– that “Wascaly” Wabbit tried his best to leave YHC PO’d!  And it worked;  nice work beating the Q to Christmas every “day”

– All 11 PAX went extremely hard today, YHC was proud to have Q’d