FNG-1 Above is Defrost
COP
10 IC ISW
Arm Circles
10 IC Tony Hawks
'Merican Clock (50 total 'mericans)
Mosey down to the block pile. Grab a block and meet back at the pull-up bar. On the ## day of Christmas my QIC gave to me… (You know how this goes, 1, 2-1, 3-2-1, 4-3-2-1…)
The 12 Days
1 – Practice field lap (We really just ran 45 seconds out, then run back to your block and mark that spot for upcoming runs)
2 – Jumping Knee Tucks
3 – Chest to ground ‘Mericans IC
4 – Skull Crushers IC
5 – Curls for the girls IC
6 – Squatting Thrusters IC
7 – Squatting curls IC
8 – Monkey Humpers IC
9 – Double Wide ‘Mericans IC
10 – Pull-ups (OYO)
11 – Peter Parker ‘Mericans (OYO)
12 – Burpees OYO
That's a total of 2.75 or so miles of running
22 Jumping Knee Tucks
226 of some variation of 'mericans including the warmup
72 skull crushers
164 of some version of curls
84 squat thrusters
80 monkey humpers
30 pull-ups
12 Burpees
Reflection
Luke 1 26-33
“God sent the angel Gabriel to Nazareth, a town in Galilee, to a virgin pledged to be married to a man named Joseph, a descendant of David. The virgin’s name was Mary. The angel went to her and said, “Greetings, you who are highly favored! The Lord is with you.” Mary was greatly troubled at his words and wondered what kind of greeting this might be. But the angel said to her, “Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob’s descendants forever; his kingdom will never end.”
Moleskin
- QIC arrives early, so nice attempt to burn the Q Mr Hefty with "What exercise should we start on"
- Hefty had evidence of a couple of things hitting the ground before his chest did. The evidence was in the dirt.
- Bertha had to leave early and missed the burpees, but he did not miss the first round of pull-ups
- Sonar has limited mobility on pull-ups and push-ups because of his Irish herritage that doesn't have to do with drinking Scotch. But with enough Scotch we could maybe fix his problem for free
- Boucher gets creative on chest to ground 'merican's by mounding up the ground (Block) for his chest to touch
- Defrost said his last vist to SVU nearly killed him. Sorry bro, I don't think this workout was much easier.
- Marker had a great TWSS moment
- Clark should plan futures versions of this with more OYO moves. Calling cadence nearly killed him
- Thank you all for posting today. Your chest and arms may not thank you tomorrow. And for those that didn't… the day is early, you can just go outside and complete the moves you see above. It should take about an hour with warm-up.
- This marks the 8th year of some variation of this 12 Days workout. Each one has had some little variance.