After enjoying Dax’s beatdown in the gloom at the Renaissance Sunday morning, I decided to take the Q at Rock City and do a modified rock version.
Disclaimer
2 KnOTters went backward in one direction, Tenderloin forward in another, while 7 PAX moseyed to the 30yd line of the football field
Warmup: AV, GG, PPP (Peter Parker Peter), MC, SSH, AC, RAC
Head to the playground for some Morning Calls – one PAX at a time does 5 pull ups while the remaining PAX do 5 merkins each, rotate till all had the treat of early morning pull ups
Mosey to the rock pile – grab a medium rock, then mosey to the “flag football field” as Rudy calls it, though he was nowhere to be found to chirp in
The Thang:
12 days of F3mas done properly (do the 1st day, then do the 2nd day followed by the 1st day, etc.)
On the 1st day of F3mas, my Q gave to me…
1- burpee IC (12 total)
2- tricep extensions with the rock IC (22 total)
3- curls with the rock IC (30 total)
4- rows with the rock IC (36 total)
5- squats with the rock IC (40 total)
6- overhead with the rock IC (42 total)
7- chest press with the rock IC (42 total)
8- honest merkins (hand-release merkin followed by shoulder taps) OYO (40 total)
9- mountain climbers 2 is 1 IC (36 total)
10- Bonnie Blair’s 2 is 1 OYO (30 total)
11- man makers OYO (22 total)
12- 12s monkey humpers – big boys OYO – like 11s but 12s… 11 MH, run 30yds, 1 BB, run 30yds, etc. (66 MH and 66 BB total)
Return to the rock pile
Mary consisted of FKs and V-Ups
Back to the flag
COT
Counterama
Namerama
Announcements – reminder about 20% off for F3 at Varsity Sports
Intentions – both spoken and unspoken
Prayed us out
Thankful for the opportunity to come this morning and DO HARD THINGS or KnOT
Merry Christmas
SYITG
