- When: 11/23/2020
- QIC: Gopher
- Pax: Farva - Kinston, Flux, Gopher, Grease Monkey - Kinston, LEO (RESPECT), Marshall, Mayhem - Kinston, My Pleasure, Never Happened (RESPECT), Oxy, Phoenix, Scrappy, Six Shooter (2.0), Speed Square, The Train (2.0), VAS, Well Done
It was a great morning under the Christmas lights to get in some practice for the “12 Days of Christmas”
We began in the circle, a disclaimer was given, and we were off.
The “Warm Up” was a farmers carry around our 1/3 mile loop that each pax would get to know well over the course of the workout and we spread out along the sidewalk.
Between the Sidewalk and the pine straw is around 15 yards, we used that as our farmers carry distance.
Going back and forth between those two points with exercises at each end.
At one end:
7 Goblin Squats
7 Dead Lifts
7 Alternating Snatches
At the other End:
7 American Swings
7 Alternating Kettle Bell Push Ups
7 American Hammers
Once you had completed that rotation three times, each pax would place their kettle bell down and take off running the 1/3 mile loop. By the time our 45 minutes was up the pax had made it through 4 rounds of that. Totaling 12 trips and 1.5 miles if you include our first trip with the farmers carry.
We circled up and did some what we dubbed “Miley Cyrus’s” and Abe Igotas.
Counterama/Namerama
Prayer Requests:
Phoenix’s M’s brother, batting pneumonia and covid
Scrappy’s friend the Tysons who lost a family member
For all of us to be better men, husbands and fathers.
For continued growth and maturity of F3 as a group.