- When: 12/23/17
- QIC: Early Bird
- Pax: Aquaman, Bench, Boston Lager, Butterworth (RESPECT), Cable, Cold-Cut (DOUBLE RESPECT), Cousin IT, Early Bird, Gazelle, Mayhem (RESPECT), Spinal Tap (RESPECT), Squeeze Play (2.0), Strokes
After a few weeks off from Qing #BoydLeeBeatdown, YHC was ready to get back at it. Earlier in the week, I saw where other Q’s were doing the 12 days of Christmas routine and this inspired me to come up with a version that involved lifting some weights. I threw the idea out on twitter to promote the workout and 12 Pax responded. To me, this was a great workout. Intensity could have been higher with a few more bars but we made it through all 12 days and even had a few minutes of rest between rounds starting around day 6 or 7. The plan went like this:
Warm-up – Arm circles, 10 deep Squats, 10 Hallelujahs (4ct).
The 12 Days of Lift-mas. Days 1-8 were performed with a barbell. The weight used for these sets varied among the partnered Pax from 45lbs to 95lbs.
1st Day – 1 Power Clean
2nd Day – 2 Front Squats
3rd Day – 3 Overhead Presses
4th Day – 4 Back Squats
5th Day – 5 Walking lunges (5 per leg)
6th day – 6 Deadlifts
7th day – 7 Curls
8th day – 8 bent over rows
9th day – 9 Burpees over bar
10th day – 10 bench dips (@ picnic tables)
11th day – Incline Merkins (@ picnic tables)
12th day – 12 Hallelujahs
Prayer requests:
Cable- prayers requested for his brother and sister-in-law
Aquaman- Wife is searching for a new job
Mayhem- Zack traveling to Houston
Butterworths M recovering from heart issues
San Frans M recovering from surgery
Cold Cuts son
Those traveling over the holidays
Announcements: Convergence Jan 1 @ Boyd Lee Park 0700-0745. Bagelman Breakfast on site followed by Ultimate Football. Bring the 2.0’s and start the new year off right with exercise and family time.
F3 workouts resume 12/26 after a day off to celebrate Christmas.