9 pax out for the Lighted 12 days of Christmas Spectacular. Nice 30F morning in the Emmaus Park, for a F3 Free Men’s workout.
Mosey to tennis courts. Nice and easy warm up. SSH, Asphalt Pickers, Imperial Walkers, Abe Vigota’s, Moroccan night clubs …the usual..
Next, everyone line up across the end line and plank for 30 seconds.
Next, 2 down and backs, then plank.
Then, 3 Monkey Humpers, 2 down and backs, then plank.
Then 4 burpees, 3 Monkey Humpers, 2 down and backs, then plank.
Then 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs, then plank.
Then 6 ‘American Hammers, 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs then plank
Then 7 LBCs, 6 ‘American Hammers, 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs then plank
Then 8 Gas Pumps, 7 LBCs, 6 ‘Merican Hammers, 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs then plank
Then 9 Rosalitas, 8 Gas Pumps, 7 LBCs, 6 ‘Merican Hammers, 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs then plank
Then 10 Bobby Hurley’s, 9 Rosalitas, 8 Gas Pumps, 7 LBCs, 6 ‘Merican Hammers, 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs then plank
Then 11 Imperial Walkers, 10 Bobby Hurley’s, 9 Rosalitas, 8 Gas Pumps, 7 LBCs, 6 ‘Merican Hammers, 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs then plank
Then, the coup de grace, a 1200m Indeginous People’s run, 11 Imperial Walkers, 10 Bobby Hurley’s, 9 Rosalitas, 8 Gas Pumps, 7 LBCs, 6 ‘Merican Hammers, 5 Merkins, 4 burpees, 3 Monkey Humpers, 2 down and backs then plank.
All told, we clocked in around 2.5 miles running, with around 40 of each exercise.
COT, Prayers for Zachary, McGruff father in law, peace during the holidays.