8 PAX posted on this frosty morning to experience the fun of learning their ABC’s, F3 style. There was a bit of concern from the Q that we wouldn’t be able to get through all 26 “letters” in time, but the PAX managed to complete every one.
Warm-O-Rama:
Goofballs IC – 20
Abe Vigodas IC – 15
Bat Wings IC – forward arm circles, backward arm circles, seal claps, OH claps 10ea.
Michael Phelps OYO while the Q describes the “thang”
PAX mosey to the base of Hoffa with coupons
The Thang:
1. Alligator Merkins across the base of Hoffa
2. Broad Jump Burpees back to coupons
3. Colt 45 – coupon curls 15 reps each: lower half, upper half, full
4. Derkins – 25
5. El Capitán – Deep lunges up Hoffa, touching hands to ground
6. Foxholes at top of Hoffa – 20 – sit up, roll to merkins, flapjack, mosey back down
7. Grave diggers – coupon between legs, lift up to shoulder, back to btw legs, flapjack, repeato 20 reps
8. Hand-release merkins – 20
9. Inch-worm bear crawl across the base of Hoffa
10. Jackhammers – jump squats back to coupons
11. Knerkins – Chuck Norris merkins – 20
12. LBCs – 50
13. Murder Bunnies across the base of Hoffa
14. No Surrenders – 25
15. Outlaws – leg circles – 10 each direction
16. Plank Jacks IC – 20
17. Quiet – child’s pose 30 sec.
18. Ranger Merkins – 20
19. Star Jumps – 20
20. Thrusters – 20
21. Upright Rows – 20
22. V-Up Roll Ups – 20
23. Windshield Wipers – 20
24. X-Cross Sit Ups – 20
25. Yul Brynners – Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5 reps
26. Zombie Crawl up Hoffa
NoR: SAGA, Da Vinci, Tortuga (respect), Crash (hate), Archive, TBTF, K-Pop (hate), Crack (Q)
COT: prayers for Crash and K-Pop finishing their semester, Archive going back to work, Hope4theOrphan, and that we would be able to stay focused on the true meaning of the Advent season
F3 Wheaton 