COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Special Sauce, Sound Machine, Siesta, Whoops, Ant Man, Ina, and DFib
QIC: Chairman Mao
AO: Burleson Park
F3 WELCOME & DISCLAIMER
Given in the Chairman Mao style. Amputations were offered if needed.
WARM-O-RAMA
20 Side Straddle Hops
15 ISTs
17 Rice Pickers
THA THANG
This working was a modified version of the ’12 days of Christmas’ Crossfit workout that YHC is a fan of doing each year. Pax completed an additional exercise at each spot and repeated exercises performed at previous spots.
Stop 1: Playground
1 Kyiv (Cossack) Squat
Forward run to the next stop
Stop 2: Opposite end of Burleson Park
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 3: Amphitheater
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 4: Flag Pole
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 5: Quad
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 6: Fountain
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 7: Parking Deck Level 2
7 Russian Hammers
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 8: Parking Deck Level 3
9 Ski Abs
8 Russian Hammers
7 Plank Jacks
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 9: Parking Deck Level 4
9 Ski Abs
8 Russian Hammers
7 Russian Hammers
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 10: Top of the Parking Deck
10 Star Jumps
9 Ski Abs
8 Russian Hammers
7 Russian Hammers
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Reverse the workout
If you were running forward to a stop you now run backwards there and vice versa
At each stop count up instead of counting down i.e. at Stop 9 start with a Kyiv Squat and end with Ski abs
RIP MARY
36 Burpees – We had completed 34 burpees during the workout; so, YHC decided to gas the PAX by adding that + 2 burpees because the holidays are coming!
CIRCLE OF TRUST
YHC hoped that all PAX stayed off and enjoy the holiday season
MOLESKIN
While the workout may appear random here were YHC’s inspirations for each exercise.
1 cossack squat – Movie starts in a Kyiv opera house
2 Burpees – In a buddy film, you and your buddy need to be in good shape
3 WWI Situps – Movie is about preventing WW3
4 Merkins – You meet your nemesis, who is in a ‘its complicated’ relationship with your love interest, + you + your buddy = a merry gang of 4
5 Mountain Climbers – The movie took five years to write, which seems to YHC like climbing a mountain
6 squats – Can’t forget leg day before you hit up the beach
7 plank jacks – PAX were chasing after Plutonium-241
8 Russian Hammers – PAX needed to go to Russia for their final challenge
9 Ski Abs – Pax needed to escape down a mountain by skiing
10 Star Jumps – The director thought about the movie for a decade / the PAX just saved the world.
Reversal – YHC wanted to implement a Temporal Pincer Movement tclaps to Teasip for actually understanding this.
Movie Review: 3 Red Stars, if you like WTF action movies this is for you. If not, then there are likely better options.
Mumblechatter was mostly limited other than PAX asking YHC for his opinion of the movie and Teasip and I discussing it. YHC encourages more PAX to incorporate deceptively easy workouts with some backwards running to increase the difficulty.
ANNOUCEMENTS
10 year Anniversary is approaching
Growruck: Training will start in January
2nd Cocktail Class: 7pm on Wednesday at People’s Last Stand. Please let YHC know if you are able to attend. Cost: $20.