Title: Twas the Week Before Christmas…
Date: 2023-12-16
AO: Eagle’s Nest
Q: Dovetail
PAX: Croak Mr. Mom, Audit, Olaf, Mac, Strat, Click, Graffiti
FNGs:
DRs:
Total: 9
Conditions: it’s Tucson. It’s always “not bad.”
Moleskine:
Sorry for getting this up so late! Just remembered today that I hadn’t done it!
Warm-Up:
Warmup was to a selection of not-your-usual-Christmas songs, such as Weird Al’s “The Night Santa Went Crazy,” The Chipmunks’ “Christmas Don’t Be Late” and “Grandma Got Run Over by a Reindeer.”
• “Round the tree” SSH
• “Griswold climbs the ladder” Goofballs
• “Pickin’ Up Reindeer Poop” Shoulder Taps
• “These Elf Tights are Too Tight” Sumo squats

The Thang:
• Plank snake line
• B2tW on backstop w/ 20-count, then wall sit kicks IC. Then time for some R&R (rinse and repeat. C’mon, it’s F3 – did you really think it was gonna be “rest and relaxation”?)

F3 Pacific Northwest does workouts for correctional institutions, doing workouts with inmates as well as doing Q school to help give them some community and leadership skills for when they’re back in the real world.
Pax in Charlotte NC do something similar, and I’m sure there’s other regions. In honor of those efforts, this next part is called “Break the Chains.”

Counted off by 4s

Station 1 – Push Group
– 45 Prisoner Squats (hands behind your head)
– Elbow army crawl to next base
– 45 one-leg squat toe touches

Station 2 – Can’t Hold Me Down
R&R until pushed
– 12 Diamond Merkins
– 24 butterfly situps
– 12 Chuck Norris Merkins (on your knuckles)

Station 3 – Step Toward Freedom
R&R until pushed
– 25 Side Lunges
– 25 V-Ups
– 25 Bonnie Blairs (jumping lunges)

Station 4 – Jump Over Obstacles
R&R until pushed
– 12 Capoeira merkins
– 24 pickle pounders
– 24 curls for the girls

Mary:
Announcements:
COT: