AO: f3afton
Q: yellowcake
PAX: bigblue, Buck, Dawghouse MASH, Iron City, Opie, Spaz, Shooter, yellowcake
FNGs: None
COUNT: 8
Low 20’s made it feel like the North Pole, but it didn’t take long to warm up. The Pax listened to some Christmas tunes, had some laughs, and did the U.G.L.Y. C.H.R.I.S.T.M.A.S. S.W.E.A.T.E.R. beatdown together. 25 reps each unless otherwise told.

Some warmorama, followed by a mosey, then the main event

Up the chimney (supposed to be pull-ups, but bent over rows instead)
Grandma got run over by F3ers running down and back up Mt Afton
Last Christmas you gave me Chest Presses
Yule Log (60 second plank)

Curls for all the good girls (and naughty ones too)
Horizontal Nutcrackers (Low Dollies)
Run Rudolph Run 1 lap
Is Die Hard a Christmas movie? Bear crawl to discuss.
Star on top (shoulder presses)
Triple dog dare ya! to do Atomic Crunches with the block
Mary did you do 25 Merkins?
All I want for Christmas is bent over rows
Son of a Nutcracker! squats with block

Snow Angels, Vertical (SSHs)
Where’s the Tylenol? (BTTW shoulder taps)
Elf on the shelf (only 12 reps, that elf is heavy)
Angels get their Welsh Dragon Wings (Bear Crawl 4 paces, merkin, shoulder taps, plank jack, Repeat for 50 ft)
Trans-Siberian Orchestra Tricep Extensions
Eggnog Crunchy Frog
Rockin Around the Christmas Tree (pax choice exercises).

The pax didn’t disappoint as they came up with Christmas themed exercises such as Al Gore Christmas tree hugger, Bumble-humpers, Peppermint bark leg lifts, Imperial Snow Troopers, Christmas dinner burp-ees,
all that led into a good pax-led

Virgin Mary:
Pax choice which included:
Little Baby Jesus Crunches
Canadian Boxing Day (box cutters)
Chocolate covered pretzel crunches

I probably forgot some.

COT:
This month F3 is talking about mental battles. If you are facing a mental battle, you don’t have to do it alone. I know it’s hard for me to talk about feelings or what I’m going thru, and I’m certain I’m not the only one. But we all need to know there are men in F3 that would stop whatever they are doing to help. If you need help, please reach out. If you suspect someone needs help, reach out to them.
If you are on Slack, it’s a good idea to put your phone number in your profile. That works two ways; a brother may need to talk to someone and needs your number. Or we may need to check in on you if something seems off.

Praises for Iron City’s mom, prayers for Opie’s parents and all the pax that didn’t join us this morning.

YellowCake out!