AO: RICHMOND HILL
QiC: Scope
Date: 12/08/2022
Title: F3's 12 days of Christmas
Number of HIMs: 6
Low Tide, Moonshine, Murdock, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Murdock/Moonshine/Scope/papa doc started at 4:45 with a 3.5-er at a 9:10 pace for Running Club.
Pledge and Five T's, from there a little dynamic movement before stretching.
Slow Squats- 4 count, down 1-3 and up on 4
Straight leg kicks- 5 each way OYO
wide leg stretch-middle/right/left
downward dog
Cobra
walk up into butterfly
Trunk twists
Line up on the flag facing Field 2 and get ready for the Christmas Spirit.
Tha Thang:
We all know the tried and true Christmas Classic, 12 days of Christmas. We started today by getting into the Christmas spirit by experiencing the song, F3 style.
Format is simple, using the song do your Day's exercise + all sequential days (like the song) and run a lap around the parking lot in between.
Exercises:
On the first day, instead of a Partridge in a Pear Tree, Scope gave 1 Burpee
On the Second Day, instead of 2 turtle doves, Scope gave 2 Tennessee Rocking Chairs
On the Third Day, Instead of 3 French Hens, Scope gave 3 Foxholes
On the Fourth Day, instead of 4 Calling Birds, Scope gave 4 Carolina Dry Docks.
On the Fifth Day, instead of 5 Golden Rings, Scope gave 5 gas pumpers
On the sixth day, instead of 6 geese a-laying, Scope gave 6 Gorilla Humpers
On the Seventh Day, instead of 7 Swans a-swiming, Scope gave 7 side lunges
On the eighth Day, instead of 8 maids a-milking, Scope gave 8 merks
On the ninth day, instead of 9 Ladies dancing, scope gave 9 diamond merks
On the tenth day, instead of 10 lords a-leaping, Scope gave 10 leg raises
On the 11th day, instead of 11 pipers piping, Scope gave 11 pickle pointers
On the 12th Day, instead of 12 drummers drumming, Scope gave 12 Straight dry docks.
I.e.
Do 1 burpee, run around the parking lot.
Once Back, 2 tennessee rocking chairs, 1 burpee, run around the parking lot.
Once Back, 3 foxholes, 2 tennessee rocking chairs, 1 burpee, run around the parking lot…
And so on all the way to 12.
COT:
Pray for all the F3 guys healing from Injuries.
Travel Mercies and the holiday season.