17 Regulars, including 1 2.0, and 2 returns from Part 1 and 2, put on their antlers one last time to deliver the Reindeer Games finale. The Shovel Flag was planted while Swirly keep a watchful eye by night and the festivities began:
Mosey to the Carillon circle
- SSH x25 IC
- Invisible Jump Ropes x 20 IC
- Don Quixotes x 15 IC
- Crab Cakes x 15 IC
- LBFC x 15ish IC
- Arm Circles x 10 small x 5 big IC reverso
Mosey to the side of the Carillon
Donner’s Triple Check
Chestnuts to the Wall
Lunges up and down the Carillon
3 Sets each
Mosey to the rusty cages
Blitzen loves the Rusty Cages
Each PAX completed the following:
- Burp-ups x 2, 4, 6, 8, 10
- Jerkins x 2, 4, 6, 8, 10
Mosey to the field in front of the Carillon
Rudolph lights to way
With a partner complete the following:
- 100 Flutters
- 150 Jump Squats
- 200 LBC’s
One partner is running across the field and back while the other completes the exercise the switch.
Mosey back to the flag
1 minute Superman
YHC took us out
YHC had been waiting a long time to finally Q at DogPile. He has made the decision over a month ago the best time was on Christmas Eve. Also to get fired up for it, test runs were needed. Thus the reason for the theme and 2 other prior Q’s at DVille and The Creek.
The mumble chatter was ongoing mainly because LabRat finally decided to show up to one of these but also YHC feels the PAX was doing whatever they could get him off his game. He appreciates the effort!
Many PAX members showed there disgust (cough Fudd) for doing lunges thus causing them to complete Chestnuts to the wall longer. Oh well they completed them anyways.
BT point out that YHC was great Rudolph leading the PAX with is bright yellow stocking cap.
YHC introduced another new exercise today called Burp-ups. This is a standard Burpee done (typically under monkey bars) where you do the Burpee, then when you jump you grab the monkey bar and go straight into a pull up. YHC will definitely be using this again.
Great job McFalcon Crest! Only second time out and hit the ground running this morning. Hope to see you back soon.
- CSAUP Saturday Janurary 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
- LBC’s Monthly Challenge – Janurary. 10k is the Goal. See link below to sign up!
- Trip to the Appalachian Trail on Dec 28th. Planning 18 to 20 miles, take about 5 hours. Meet at the Gum Spring exit on I64 (exit 159) at 6:30am. See LabRat or TYA for more details.
YHC would like to thanks all of those that have encourage him to step up and Q at DogPile. 8 month ago when YHC first posting at a Men’s Retreat, he never would have imagine leading a group of men (mostly older and more fit than him) in workouts. Thanks again to all F3RVA PAX Members!
Merry Christmas and Happy New Year!
SPIT ON THAT!!!