AO: f3dawghouse
Q: Slash
PAX: turbine, Ticonderoga
FNGs: None
COUNT: 3
WARMUP:

12 SSH
12 IST
8 Penny Pickers

THE THANG:

12 days of Christmas! Complete the first exercise below, run a lap around the courtyard. Complete the second exercise and the first, run a lap around the courtyard. Complete the third, second, and first exercise, run a lap. Etc… when we got to the end, we wound it back from 12 down until time ran out.

1 Burpee KB Swing
2 Chest press
3 Atomic crunch
4 Goblet squat
5 KB Swing
6 Tricep extensions
7 American hammer
8 figure 8
9 monkey humper
10 standing front rows
11 low flutters
12 plank kb pull through

ANNOUNCEMENTS:

12/14: Christmas Party @ High Branch Brewing in Concord at 6:30 PM. Dirty Santa gift exchange is optional ($20 or less per gift)

12/16: F3 Dads Workout @ Frank Liske Park 7:00-8:00 am / fellowship from 08:00-09:00

12/16: Afton Can Can beatdown 07:00-0800 am. They are collecting food donations for the St James Catholic Church food pantry.

1/13: Mount Afton Challenge @ Afton Village. Check out the Mount-Afton-challenge channel for more detail and to stay up to date.

COT:

Ticonderoga’s foster daughter and her mother and grandmother