12 Days On Christmas

12 Days On Christmas

posted on behalf of Iron Horse

3 pax gathered at the Farragut High School track for the annual IronHorse family F3 Christmas morning workout.

The Thang:

In spite of further attempts at headlocks, only 3 pax posted early Christmas morning. The workout was a combination of Groundhog Day and the 12 Days of Christmas. Since YHC more than doubled the ages of the other 2 pax, it was time to man up and show those youngsters some pain.   It went down something like this:

400 meter slow mosey.

YHC demonstrated the 12 exercises while the youngsters loosened up.

Day 1 is repeated in between each day.

50 yard backward run – then 10 LBC’s

50 yard normal run – 2 squat jack’s

50 yard backward run – 10 LBC’s

50 yard normal run – 3 ski abs, 2 squat jack’s

50 yard backward run – 10 LBC’s

50 yard normal run – 4 sets Jack Web, 3 ski abs, 2 squat jack’s

50 yard backward run – 10 LBC’s

50 yard normal run – 5 8 count burbees, 4 sets Jack Web, 3 ski abs, 2 squat jack’s

50 yard backward run – 10 LBC’s

50 yard normal run – 6 bench dips………

50 yard backward run – 10 LBC’s

50 yard normal run – 7 groiners………

50 yard backward run – 10 LBC’s

50 yard normal run – 8 Louganis with a rock………

50 yard backward run – 10 LBC’s

50 yard normal run – 9 low slow squat………

50 yard backward run – 10 LBC’s

50 yard normal run – 10 off-set merkins………

50 yard backward run – 10 LBC’s

50 yard normal run – 11 Russian twists with a rock………

50 yard backward run – 10 LBC’s

50 yard normal run – 12 Sister Mary Catherine (each leg)………

And then…….we wandered back through the year:

Backwards 50 – 12 Sister Mary Catherine

Run 50 – 12 Sister Mary Catherine

Backwards 50 – 11 Russian Twist with Rock

Run 50 – 11 Russian Twist with Rock

…continue pattern down to:

Backwards 50 – 10 LBC’s

Run 50 – 10 LBC’s

Finish with 400 meter slow mosey.

Naked Moleskin:

Some rather threatening mumble chatter during YHC’s surprise last set of wandering back through the year. The Christmas spirit was not present – and a little unsettling to hear such comments coming from family members.

Thankful that F3 has provided me a venue to connect with my sons and nephew in good fun – and to beat down the young punks. More thankful today that God sent His Son to be the only solution to our sin….a solution where He did everything, we just have to believe and accept. (Ephesians 2:8-9 For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, not of works, lest anyone should boast.) The sign he sent us (Luke 2:12) was a baby wrapped in swaddling cloths laying in a stone hewn trough….a picture and prophesy of how He would leave the earth lying in burial cloths in a stone hewn tomb.