Date: 2024-12-19
AO: ao-the-bluff
Q: Audit
PAX: Wheelie, Sandtrap, Squash (Donn Hines), Wax On, Dovetail FNGs: None
COUNT: 6
First we talked about what HC means. Is it headcount, no. Is it holy cow there’s a workout, no. Is it hard commit, yes…….

Disclaimer:
I am a professional just not a fitness professional so you are here at your own risk and need to modify as necessary.
F3 is worldwide with the core tenants of open and free to all men, held outdoors, led in a rotating fashion, and ends with a circle of trust.

Warmup:
Don’t drop the football, if it hits the ground we have 5 penalty burpees. SSH x 25
Squnges x 10
Inchworms w/ merkins across bball court
Bolt 45s
Mosey to stop sign and perform half of daily 50 (squats, merkins, lunges) Mosey back and do second half of the 50
We had 10 penalty burpees

The Thang:
Split into 2 teams.
Over / under Cindy walk. Teams pass Cindy behind them either over head or under legs then back man runs to front and starts again. Finish line was far end of bball court. Team 1 won and got to choose either 10 or 15 reps with exercises undisclosed. They chose 15 so we all did 15 thrusters.

AMRAP 10 Min – must fully complete circuit to count. Team with most combined rounds wins. 10 shoulder presses
10 curls for the girls
10 Cindy merkins
Lap around parking lot
Team 2 won this time 23-22 and opted for the exercise of 10 reps so we all performed 10 blockees.

No losers here only first and second winners!

Krampus homage: I’m Gonna Be (500 miles) by the proclaimers
Squats for main part of song
Step ups on wall for chorus
SSH for da da das

Announcements/ COT:
Krampus!
Kids on break (came home to angry children so well timed request Wax On) Holiday travels
Safe and amazing time for all Krampus pax

Tags: ao-the-bluff, Wheelie, Sandtrap, Squash (Donn Hines), Wax On, Dovetail