F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Elf! The Workout

1

5 handsome swarthy men unsettled themselves this morning to come out for an elf flavored workout.

Parking lot Tracers

COP — DQ’s, Helicopters, Copperhead Squats, Snow Angels, Santa’s coming, Freddies, Flutterkicks,
Reverse Crunches, Cherry Pickers, arm circles, Alabama Prom Dates

Santa Claus is Coming to Town — by the Boss
verse Alternating Shoulder Taps
chorus WW2 situps
bridge SSH
instrumental break — merkins

Elf trivia —
Right answers — 2 nice burpees
Wrong answers — sprint across and back and do 5 burpees
1. What does Buddy tell the impostor Santa that he smells like?
2. Finish the sentence The best way to spread Christmas cheer is…
3. What special item does Buddy buy his dad right after he meets him?
4. What guy’s name does Buddy think it’s fun to say?
5. Who plays Buddys father in the movie?
6. What is the name of Zoeey Deschanel’s character in the movie? Jovie
7. What song does she sing while she is in the shower?
8. What other hollywood actor was originally tagged for the role of Buddy?
9. What does Buddy make his family for breakfast?
10. What is Buddys half brothers name?
11. What did Buddy say when he answered the phone?
12. What year did Elf come out?
13. What did Santa tell Buddy not to do when he got to New York?
14. Why wasn’t there an Elf 2? WF and dir didn’t get along

Santas sleigh Ride —
Wheelbarrow short sides
Bernie Sanders long sides
10 side jumps
20 hug squats
30 Little Debbie Christmas Tree Cakes
40 Mountain Climbers

Sprints
Skipping Sprint
Forward and Back Sprint

Great time leading you guys this morning! Trout, go out and watch a movie — you will enjoy it! Peace y’all!

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