Date: 2026-01-15
AO: ao-the-bluff
Q: Audit
PAX: Wax On, Dovetail, Wheelie, Squash, Slag, SMALL FRY
FNGs: None
COUNT: 7
Welcome to F3, I am Audit and I will be your Q this morning. I am no professional so modify as necessary. 5 Core tenets reviewed, disclaimer fully completed, and got into it.

I promised a non-heavy BD this morning for those participating in Krampus but I also promised sweat. So while we did not use Cindy we still put work in this morning.

WARMUP:
Good mornings / Ysons (Back half of Mike Tyson merkins only) / Willie Mayes Hayes / SSH / Copperhead Merkins

THE THANG:
Thang 1: 30 Sec increments with 5 seconds in between to switch exercises (5 seconds did prove to be really no time at all…..) for 6 minutes of work.
Jump Rope / Merkins / JR / Squats (sequence was squat and then jump squat) / JR….etc for 6 minutes of work.

Thang 2: Descending Jumps
Started at 50 jumps and then 3 exercises. The exercises never changed but we dropped 10 jumps each round with the last being 10. 50/40/30/20/10

Exercises: 15 Squnges (1 is 1) / 10 Mike Tyson Merkins / 5 Mt Climbers (2 is 1)

Thang 3: Descending Jumpurpees
Exactly what it sounds like, Jump rope and then burpees. The # of jumps never changed but the burpees dropped by 1 each round, 8-1. 25 / 8 / 25 / 7 / 25 / 6 / 25 / 5 / 25 / 4 / 25 / 3 / 25 / 2 / 25 / 1

ANNOUNCEMENTS: Krampus is here…..
COT: Completed

Notes from this morning:
– Jump Roping – while a diminishing skill is one you can get back within 1 BD.
– Wheelie tried getting out of cardio this morning by snapping his rope just before we began. Luckily we had plenty extra!!
– While 15 squnges are plenty the real killer is performing Mike Tysons after squnges. oooof.
– Before the BD Slag was impressed by the fact that Squash always has whats needed for a BD. I took this as basically the Batman of F3. Where does he get all of these fancy toys??

Tags: ao-the-bluff, Wax On, Dovetail, Wheelie, Squash, Slag, SMALL FRY