The Twelve Exercises of Christmas
All All MECA BackblastsDecember 22nd, 2015
Seven PAX took cover in the shelter for some F3 holiday fun…
WARM-UP:
- Mosey to the shelter, jump right into the thang
THE THANG:
Starting with one exercise for 30 seconds, keep adding an additional exercise until you’re doing 12 different moves. Phased them in progressively like the 12 Days of Christmas song:
- SSH for 30 seconds, recover for 30 seconds (SSH were our version of the partridge in the pear tree)
- LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Mountain climbers for 30 seconds, Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- ISTs for 30 seconds, Mountain climbers for 30 seconds, Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- KGB twists for 30 seconds, ISTs for 30 seconds, Mountain climbers for 30 seconds, Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Merkens for 30 seconds, KGB twists for 30 seconds, ISTs for 30 seconds, Mountain climbers for 30 seconds, Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Smurf Jacks for 30 seconds, Merkens for 30 seconds, KGB twists for 30 seconds, ISTs for 30 seconds, Mountain climbers for 30 seconds, Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Straight arm plank for 30 seconds, Smurf Jacks for 30 seconds, Merkens for 30 seconds, KGB twists for 30 seconds, ISTs for 30 seconds, Mountain climbers for 30 seconds, Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds, recover for 30 seconds
- Burpees for 30 seconds, Straight arm plank for 30 seconds, Smurf Jacks for 30 seconds, Merkens for 30 seconds, KGB twists for 30 seconds, ISTs for 30 seconds, Mountain climbers for 30 seconds, Freddie Mercs for 30 seconds, air squats for 30 seconds, Carolina Drydocks for 30 seconds, LBCs for 30 seconds, SSH for 30 seconds
No time for Mary. The above took exactly 45 minutes.
MOLESKIN:
Much like the 12 Days of Christmas song, this workout had everyone out of breath and struggling to remember what came next. The final verse was six minutes long with no recovery. Altogether it was 39 minutes of work, 6 minutes of rest today. Considering the weather conditions it was 45 minutes well-spent.
Good to see Backdraft hobbling in a couple minutes late. This workout was designed with him and Bay City in mind. Bay City continues his recent string of spotty attendance – don’t think we haven’t noticed.
Thanks for the opportunity to Q this morning, and big thanks for bearing with me while I struggled to remember the order of each move. Let’s keep Colt 45 and all our armed forces men and women in our thoughts and prayers over the holiday.
Aye!
/Exit 54