Date: 2024-12-24
AO: ao-the-union
Q: Wax On
PAX: Dovetail, Audit, Corn Stock (Garth)
FNGs: None
COUNT: 4
WARMUP:
It was a sad lonely warm-up. Everybody was running late, but F3 begins and ends on time, so YHC got started with the warmup as a lonely lonesome loner, but fortunately, others arrived…eventually.

7 to 1 Motivators!
10 Copperhead Squats IC
10 Copperhead Merkins IC
9 LBAC Forwards IC
9 LBAC Flapjack IC

THE THANG:
The 12 Days of Christmas Exercises: (1, 1&2, 1&2&3…)
1. 1 Burpee
2. 2 Jump Squats
3. 3 Merkins (push-ups)
4. 4 Big Boy Sit-ups
5. 5 Mountain Climbers (2is1)
6. 6 Lunges (each leg counts)
7. 7 Carolina Dry Docks
8. 8 Flutter Kicks (4is1, thanks Audit)
9. 9 Plank Jacks
10. 10 Apollo Ohno Skaters (2is1)
11. 11 Diamond Merkins
12. 12 Star Jumps

We still had time, so we made it a pyramid workout, removed a day, and did the entire workout in reverse. Fun times!

ANNOUNCEMENTS:
Make America Burpee Again challenge goes live Jan 1.
Shirts are available here.
https://f3gear.com/collections/active-preorders/products/f3-st-charles-make-america-burpee-again-pre-order-december-2024

COT: Thanks for a challenging but overall awesome year God! Merry Christmas!

Tags: ao-the-union, Dovetail, Audit, Corn Stock (Garth)