Holiday Special
Date: 2025-12-17 AO: meathead Q: Uncle Leo PAX: The Worm, voodoo, Toto, ickey_shuffle, Emoji, Blanks FNGs: None COUNT: 7 WARMUP: A usual mix of SSH, IW’s, ST’s and Prying Squat with 25 swings mixed in to get us started on the extra credit 75 swings for the day. Then onto 3 rounds of Voodoo complex just to get moving a bit more before the main event.
THE THANG: Clean’em Up Week 1, Workout 2: 3 rounds of: 6xDCL, 6xDSN, 6xDJK, 6xDFS, 6xDSW with 1:2 work:rest ratio
We did these complex, chain, complex by round for the meta hydrox. Pax were divided on preference between complex and chain style for this.
10 min EMOM: Complex of DL, Row, CL, Rev Lunge, MP (right and left every minute)
Extra Credit Swings: 50x2HS with as few stops as possible (all PAX did them non-stop). That got us to the 75 extra credit. The swing in the Voodoo Complexes and Clean’em Up got the total to 99 – YHC clearly should have called 51 swings…
MARY: Elbow plank, Glute Bridge, Around the Worlds and Voodoo’s favorite isometric lunge holds on the toes
ANNOUNCEMENTS: Ruckmas this Friday
COT: Moleskin: 1 It was positively balmy today compared to Monday – amazing what a difference 16 or so degrees can make. 2 The PAX got their moneys worth with the 3 pack special and 25% more reps. Sounds like there is more value to be had on Saturday with another 20% increase in reps. Prices so low you’ll think the Q has brain damage. Glad that @Toto made it to the right workout despite YHC’s error in pre-blast workout naming. 3 Holiday themed playlist was well received as we sampled many genres with selections from Chuck Berry, The Beach Boys, AC/DC, Jackson 5, Wheezer and The Mormon Tabernacle Choir to name a few. ickey_shuffle got his request played – “A Mistress for Christmas” by AC/DC 4 Blanks was fired up this AM with an excitement rivaling the brightness of Rudolf’s nose. He’s killing it in the workouts and feeling good about it which is great to see. Keep it up brother 5 The Worm is strong as ever – double respect and working hard despite a tough year – so glad he’s back out with us 6 voodoo wanted the iso lunges early in the workout and got his wish right at the end 7 Emoji is a clearly visual learner. It’s tough to figure out what’s next by listening with all the conversation that is always around him and that is what’s awesome about him 8 YHC left the workout today in a really good mood – so lucky to have F3 and this group of men in my life. Thanks!
THE THANG: Clean’em Up Week 1, Workout 2: 3 rounds of: 6xDCL, 6xDSN, 6xDJK, 6xDFS, 6xDSW with 1:2 work:rest ratio
We did these complex, chain, complex by round for the meta hydrox. Pax were divided on preference between complex and chain style for this.
10 min EMOM: Complex of DL, Row, CL, Rev Lunge, MP (right and left every minute)
Extra Credit Swings: 50x2HS with as few stops as possible (all PAX did them non-stop). That got us to the 75 extra credit. The swing in the Voodoo Complexes and Clean’em Up got the total to 99 – YHC clearly should have called 51 swings…
MARY: Elbow plank, Glute Bridge, Around the Worlds and Voodoo’s favorite isometric lunge holds on the toes
ANNOUNCEMENTS: Ruckmas this Friday
COT: Moleskin: 1 It was positively balmy today compared to Monday – amazing what a difference 16 or so degrees can make. 2 The PAX got their moneys worth with the 3 pack special and 25% more reps. Sounds like there is more value to be had on Saturday with another 20% increase in reps. Prices so low you’ll think the Q has brain damage. Glad that @Toto made it to the right workout despite YHC’s error in pre-blast workout naming. 3 Holiday themed playlist was well received as we sampled many genres with selections from Chuck Berry, The Beach Boys, AC/DC, Jackson 5, Wheezer and The Mormon Tabernacle Choir to name a few. ickey_shuffle got his request played – “A Mistress for Christmas” by AC/DC 4 Blanks was fired up this AM with an excitement rivaling the brightness of Rudolf’s nose. He’s killing it in the workouts and feeling good about it which is great to see. Keep it up brother 5 The Worm is strong as ever – double respect and working hard despite a tough year – so glad he’s back out with us 6 voodoo wanted the iso lunges early in the workout and got his wish right at the end 7 Emoji is a clearly visual learner. It’s tough to figure out what’s next by listening with all the conversation that is always around him and that is what’s awesome about him 8 YHC left the workout today in a really good mood – so lucky to have F3 and this group of men in my life. Thanks!
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