Santa’s little helpers

Christmas is coming! Santa and his elves need some help delivering all those toys.

Pax of 9

Warm Up -in cadence:

x 12 – SSH, Don Quixote, cotton pickers, imperial walkers

The Thang –

• The Teddy Bear: Bearway to Heaven;
  1. Bear crawl suicides with descending burpees – start with 7
• Santa’s Sack: Time to load the sled! Cinder Block Carry –
  1. Separate to 3 groups
  2. One guy carries block in loop around the park; the rest do 25 x squat + 25 x lunges + 25 monkey humpers; All three guys in group carry block one time around
• On Dasher, On Dancer, On Prancer and Vixen – mosey around the library
• In order to get them down the chimney…Santa needed to Deconstruct the Burpees! The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 12 squats, 12 leg thrusts, 12 Merkins, 12 leg thrusts, then up. Decrease reps by 1 each time
• On Dasher, On Dancer, On Prancer and Vixen – mosey around the park
• HOnor the train – 10 burpees
• to the playground – teams of two
  • 25 pull ups
  • 25 V ups
  • 25 squat jumps

Prayers for LIFO – a small heart attack and he is already mumbling about being back in a couple days. PUD gets a some kind of cold that requires IV and hospital visit – that guy does everything big. OTC and his M – keep them in prayers. They appreciated the gift basket – just a token of F3 being there. We leave no man behind, but don’t leave them where they are.