Author: Plus One

COUNT-OFF & NAME-O-RAMA:

PAX: Mile High, Candy Land (FNG), Alright Alright, Special Sauce, Aargghh, Icebox, Coach K, Sally, Chairman Mao

QIC: Plus One

Welcome Candy Land!

AO: Glencoe Park

F3 WELCOME & DISCLAIMER: 

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:

Side Straddle Hop x 15 IC

Imperial Storm Trooper x 15 IC

Don Quixote x 10 IC

THA THANG:

Mosey to Tennis Courts

3 Teams – 3 Courts – 4 Songs

Song 1: Bear Crawl Paint the Lines

Song 2: Suicide

Song 3: Moving Push Up

Song 4: Lunges

Mini Santa’s Ladder (6 – 4 Burpees; 3 – 1 Merkins)

3 Teams – 3 Courts – 3 Songs

Song 1: Iron Hulk

Song 2: Lunges

Song 3: Crab Walk Paint the Lines

MARY:

Homer to Marge

Outlaws (6 left; 6 Right)

Homer to Marge

Outlaws (6 left; 6 Right)

Homer to Marge

Outlaws (6 left; 6 Right)

CIRCLE OF TRUST/BOM:

The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:

The PAX seem to enjoy Boy Band Christmas music more than YHC would have thought. Clapping was added by certain PAX to the lunges as *N’Sync Merry Christmas blared out. They even requested continued music through Mary…YHC Obliged.

Playlist:

1) What Christmas Means to Me – 98 Degrees

2) Finally it’s Christmas – Hanson

3) Unwrap You – New Kids on the Block

4) This Gift – 98 Degrees

Ladder: Grandma got Runover by a Reindeer – Elmo & Patsy

5) Season of Love – 98 Degrees

6) Merry Christmas, Happy Holidays – *N’Sync

7) Run Rudolph Run – Hanson

Mary: Little Saint Nick – Beach Boys

Christmas Wish – 98 Degrees

COUNT-OFF & NAME-O-RAMA:

PAX:  Special Sauce, Rump Roast, Alright Alright, F150, Oatmeal, Belk Bowl

QIC: Plus One

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:

Side Straddle Hop x 21 IC

Imperial Storm Trooper x 16 IC

THA THANG:

Run a Lap Indian Run

Patty Cake Merkins x 16

Imperial Squat Walkers x 21 IC

Lunges x 16 IC

Gorilla Squats x 21 OYO

Mosey to the Tennis Courts

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Imperial Storm Trooper x 21 IC

Mountain Merkins x 16 IC

Squats x 21 IC

LBC x 16 IC

Reach Through x 21 IC

Uptown Crunch x 8 IC (both sides)

Seal Jacks x 21 IC

Merkins x 16 IC

Imperial Storm Trooper x 21 IC

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Gorilla Squats x 21 OYO

Lunges x 21 IC

Imperial Storm Troopers x 16

Plank Jacks x 21

Mosey to playground

Partner 1 – 5 Pull ups

Partner 2 – Plank 

Repeato until Partners each complete 10 pull-ups

PAX take turns 

Swerkins x 10

Wilt Chamberlain

Until all PAX completed 30 Swerkins

MARY:

Crunchy Frog x 16 OYO

LBC x 21

Low Flutters x 37

CIRCLE OF TRUST/BOM:

The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:

The PAX caught the pattern early (alternating 16 & 21 to commemorate the first recognized Thanksgiving meal). @Special Sauce quickly realized YHC was spelling out PILGRIM. The PAX were highly skeptical that the Red Bull Smurf’s Jacks are actually an exercise (if you do them correctly they are quite the burst of cardio). YHC learned that the F3 Nation needs more exercises starting with G, L & R. 

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, AlrightAlright, Ina, Aaarrrggghhh, Special Sauce
QIC: Plus One

AO: Katy Trail

F3 WECOLME & DISCLAIMER:

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA
Side Straddle Hop x 20 IC
Imperial Storm Trooper x 15 IC
Don Quixote x 10 IC

 THA THANG
Mosey to Trailhead
Merkins x 10 IC
Squats x 10 IC
1/2 Mile Native American Run
LBC x 15 IC
Derkins x 10 IC
1/2 Mile Baton Death March
Rear PAX completes 5 Merkins
Uptown Crunch x 15 (each side) IC
Squat x 10 IC
Partner Wheelbarrow Merkins x 10 OYO
1/4 Mile Partner Chase
Partner 1 – Run
Partner 2 – 5 Merkins and chase
Uptown Crunch x 15 IC
Squat x 10 IC
1/2 Mile Black Snake
LBC x 15
Merkins x 10
1/2 Mile Native American Run
Uptown Crunch x 10
Squat x 10
1/4 Mile Interval OYO
Various backwards run, lunges and mosey on the way back to La Madeline

MARY:
Homer to Marge
Burpees x 5 OYO

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
YHC enjoyed the 1/2 mile group runs evoking some reminiscing of the PAX from an AlrightAlright workout of old.

COUNT OFF & NAME-O-RAMA:

PAX: AlrightAlright, Pepper, Special Sauce, Icebox, Rocket Man, Walmart, Ina, Sally, Plus One

QIC: Plus One

AO: Burleson Park

F3 Disclaimer and Welcome: YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA: 
Side Straddle Hop x 25 IC
Imperial Storm Trooper x 20 IC

Warmup Circuit OYO
Pull ups x 10
Merkins x 10
Squats x 10

THA THANG:
Mosey to Parking Garage
Native American Run to top and back down to first level
Squats x 25 IC
Burpee Dan Up 2 Ramps (4 lunges per Burpee)
Copper Head Squats x 25 IC
Burpee Dan Up 1 Ramp (2 lunges per Burpee)
Gorilla Squats x 25 OYO
LBC x 25 IC
Uptown Crunch x 15 (both sides) IC
Backwards Burpee Dan Up 2 Ramps (4 backwards lunges per Burpee)
Squats x 25 IC
Freddie Mercury x 25 IC
Backwards Burpee Dan Up 1 Ramp (2 backwards lunges per Burpee)
Copperhead Squat x 25 IC
Lunge the remaining 2 Ramps for the Summit
Dora – Partners alternated between running down corner stairwell and back up other corner stairwell.
Merkins x 150
LBCs x 250
Squats x 350
Mosey back to Burleson park

MARY:
Sweat Angels x 15 IC (Courtesy of @Pepper)
Leg Raises x 15 IC (Courtesy of @Walmart)

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
YHC made sure the PAX did not skip #Legday. Multiple requests for additional squats and lunges, so much in fact that YHC was extremely close to calling for a zombie walk to Bubbas. None of the Burpee dans were popular but the backwards lunges and decline burpees drew particular ire from the PAX.