Author Archive Stage Coach

Twelve Days of Christmas, F3 style

24 PAX gathered for a beatdown in the gloom this morning.  Nice work by all.  Reading thru other backblasts this week, the 12 days of Christmas have been a popular choice.  Here’s the Death Valley version…

 Warm ups:
Jog around parking lot, high knees, butt kicks
SSHx23
Windmill x 20
IWx23

MOM:
Dolly x 25
Superman – rd. 1 (Hops leads us in singing “Greatest American Hero”)
Protractor
Superman – rd. 2 (More singing)
Regular plank, side plank reach thru’s 5L/5R

Jog to football field

THANG:

12 days of Christmas:
Day 1:

100 yard dash

Day 2:

2 Burpees with a tuck jump, 100 yard dash

Day 3:

3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 4:

4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 5:

5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 6:

6 Squat jumps, 5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 7:

7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 8:

8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 9:

9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 10:

10 Regular Merkins, 9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 11:

11 Squats, 10 Regular Merkins, 9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

Day 12:

12 Peter Parker’s, 11 Squats, 10 Regular Merkins, 9 Seal jacks, 8 LBC’s, 7 Mountain climbers, 6 Squat jumps, 5 Wide arm Merkins, 4 Carolina  dry docks, 3 Turkish getups, 2 Burpees with a tuck jump, 100 yard dash

 

Mosey to find a wall
People’s chair x 60 seconds
Plank with feet on wall – 10 count
Wall mountain climbers x 10
Rinse and repeat

COT

• Despite the sub-40 temp’s this morning, I think the PAX was Bolshoi-less (at least that’s how I want to remember it).
• Not too much chatter from the PAX after about day 5…I’m sure O2 deprivation had something to do with that.
• YHC seriously considered TR’s audible request to run a few more 100 yard dashes to make it a full mile.  Maybe next time, TR.
• The “Protractor” was introduced to the CLT South PAX this morning and was met with many unsavory comments.  Radians vs. Degrees?  Measured from vertical or horizontal?
• Header and Joker tried to induce eggnog spillage with their sprint races.
• SC’s lesson learned – better instructions needed on wall plank and wall mountain climbers. 
• There was consensus from the group to officially rename Wanker to Bulldog.  After seeing “the man formally known as Wanker” destroy the workout this am, what a fitting name!
• Respect to The Shore, Stone Cold and 49er for wearing Ruck sacks.

Announcements:

• F3 Christmas Convergence on Saturday, December 22 at Isotope (Charlotte North) – Bailey Road Park, 11536 Bailey Road, Cornelius, NC 28031. – 7:00 a.m.  Meet at 5:50 at the Rock for the S-CLT #ClownCars to the North Convergence.
• For those who can’t make convergence, 0700 at Rock.  No A51 workout.  No Stonehenge recon.
• Matrix workout on Monday, December 24 will operate on 1 hour delay…launch at 6:30.
• Death Valley workout on Wednsday, December 26 will follow normal schedule…launch at 5:30.
• Safe travels to everyone over the holidays.

It’s easy to get caught up in the stress of the holiday season.  I encourage everyone to remember that the Christmas season is not about presents, but rather being in His presence! 

Merry Christmas!