Six PAX posted to the Grill for a hot and sweaty Christmas party.
Warm-a-rama: mosey to “Death Valley” for Trunk Rolls, Abe Vigoda, Toy Soldiers, Side Lunges, BSE, Calf Stretches
Mosey back to the shovel flag with a stop at one of the small pavilions to knock out some Pull ups
The Thang — 12 Days of Christmas — this was modeled after a Valley Forge back blast
Start with day 1 the day 2 + day 1, day 3 + day 2 + day 1, etc.
- Merkin and a Burpee (12 total)
- LBC IC (22 total)
- Plank Jacks IC (30 total)
- Reverse Lunges IC (36 total)
- Dips IC (40 total)
- Monkey Humpers IC (42 total)
- Mountain Climbers IC (42 total)
- Big Boy Sit ups (40 total)
- Bonnie Blairs IC (36 total)
- Box Jumps or Step Ups (30 total)
- Diamond Merkins IC (22 total)
- American Hammers IC (12 total)
Run a short recovery lap down the street and back along the river trail
Now the fun part that I gleaned from the Valley Forge guys — do it in reverse
12 American Hammers, then 11 Diamond Merkins + 12 American Hammers, etc.
- 12 American Hammers (96 total)
- 11 Diamond Merkins (77 total)
- 10 Box Jumps or Step ups (60 total)
- 9 Bonnie Blairs (45 total)
- 8 Big Boy Sit ups (32 total)
- 7 Mountain Climbers (21 total)
- 6 Monkey Humpers (12 total)
- 5 Dips (5 total)
The sweat was profuse and we ran out to time when we got to the 5 golden dips.
Good work men!
COT: prayers for Woz who is still dealing with Covid; prayers for Teardrop’s family who had a memorial service for his M’s grandparents