Time to Work-Off that Christmas Ham

6 PAX braved the Florida “winter” gloom for this morning’s “Day after Christmas” beat down at ANCHOR. This is a time that is traditionally notorious for “After-Christmas” sales, gift returns and “re-gifting”. Today is about returning those exercises that were not so greatly appreciated when going through them this past year, but did help us “get better”.  Today included two words that many in the PAX never thought they would hear from YHC as Q: Road Trip.

COP

SSH x20 IC

Hillbilly x20 IC

Don Quixote x20 IC

Big Arm Circles Forward/backwards x20 IC

Raise the Roof x20 IC

Merkins x10 IC

Big-Boy Sit-ups x 20 OYO

Squats x15 IC

 

The Thang

Mosey to “Moo-moo” park.

Modified Bear Crawl Ring of Fire

• PAX circle up. First member bear crawls around circle while rest of PAX planks, then does 10 merkins upon returning to his place in the circle. Repeat until all have completed exercise.

Mosey to San Marco Square for partner relays

• P1-Balls to the Walls to failure then Air Chair
• P2-Runs and performs the following:
  • Wheel of Merkin x10 each direction (finishing with repeat of 12 o’clock incline merkins) at the Gazebo
  • Jump Ups at fountain x10
  • Duck Walk around statute x1 lap
• Switch when P2 returns
• Rinse and repeat

Mosey back to Moo-Moo Park for the Holy Rosary Plus

• With a partner at each bench (7 total benches)- one Burpee, 10 Hail Marys, one Jump Squat

Mosey back to ANCHOR to finish with abdominal workout until time

• Flutter kicks
• V-ups

 

COT

• We welcomed YHC’s brother-in-law, Patrick, visiting from Orlando; he was introduced to an F3 workout while my family and I were visiting O-town one weekend, and was given an F3 name: “Citi Slicker”; PAX voted to permit name to remain
• Prayers for Toxic and family for safe travels to Ireland to visit daughter and her fiancé and his family
• Prayers for the Burns family in North Carolina (friends of Snuffy) dealing with cancer
• Prayers for Heisenberg’s friend suffering from prostate cancer