The Holiday that keeps giving!

The Holiday that keeps giving!

Holiday celebration starts with a 12 Pax

Warm-up

SSH x 50 IC
MTC x 25 IC
LBC x 25 IC

Mosey to the bus lot.  High knees and butt kickers along the way.

Frog Jump x 20 yards
Lung Walk x 20 yards
Rinse and repeat

Plank Jack x 20

Mosey to the lower fields for 3-6-9

3 minutes
3 burpees
6 merkins
9 squats

American Hammer x 20 IC
Dolly x 20 IC
Plank Jack x 20 IC

Now its time to grab a rock

Super set curls x 10
Triceps extension x 10
Shoulder press x 10
Goblet squat x 10

We planned on doing some running with the rock but ditched the idea due to time

Rinse and repeat

Mosey another 100 yards to find some somewhat dry grass for 4 minutes of up downs.

Mosey to the stairs for peoples chair with out the wall

Lunge hold R & L for 30 count by Crash Davis and Posse

Since we are at the stairs we should probably use them.

4 sets of 15 merkins at the edge of the school the back down

Partner plank slaps while we wait for the six

Mosey back to the cars.  Since we have 3 minutes to spare we did another round of 3-6-9

Not sure the PAX like ending with that.  I will not take credit for the 3-6-9 workout.  It was a Spartan WOD, however we only did 2 of the 6 sets.  The PAX was a little quite this morning.  Everyone must of had a long weekend.  Turtle keep talking about wanting to sleep in and asking if we can start at 7:00 tomorrow.  Crash Davis and Shampoodle are getting past the early stages of working out.  Pretty soon they will be tip top shape.  Frack is stepping up to lead tomorrow’s holiday bonus workout.

Short Circuit, thank you for taking us out.

Joe Davis Run -January 9th.
Commitment Convergence- Our site – January 16                                                                     Convergence – AG Middle School – January 1 (lead by OBT & Dredd)
Spartan Race Dates April 9th ( Concord- Sprint race 3-5 miles) Aug 6 (Asheville- Super 8-10 miles) We will have a team name shortly and we will post