FNGs: Zero
Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!
The Workout:
PAX planked whenever the poem was being read and they were not performing another exercise.
Twas the week before Christmas, when all through downtown
Not a sad clown was stirring, only the PAX.
The burpees (10 oyo) were finished in the parking lot with care
In hopes that St. Nicholas soon would be here
The PAX were planking all cold on the ground
While visions of 20 monkey humpers danced all around
And Cancun with his stinky gloves, and Abe in his cap
Had just settled down with the PAX to do 20 plank jacks.
When out on the grass, there rose such a clatter
The PAX sprang from their plank to see what was the matter.
Away to the other side (across the parking deck – touch the wall and return) we flew like a flash
Sprinting vigorously, we completed the dash.
The concrete at the feet of the of winded PAX
Gave the luster of 20 in cadence smurf jacks
When, what to our wondering eyes should appear,
But Stickers and 8 tiny exercises so near.
A little old Q, so lively and quick,
I knew in a moment, this must be a trick.
More rapid than eagles his courses they came,
And he whistled and shouted and called them by name.
Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees
On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)
To the end of the parking deck, to the base of the wall
Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)
So up to the other end the PAX they flew
With a sleigh full of toys and Stickers, too.
And then, in a twinkling, I heard on the ground
The sound of feet as more mountain climbers (ICx10) came ‘round.
As we drew in our hand, and did 10 Merkins
Down the slide Stickers came with a bound
He was dressed all in red, from his head to his foot,
His clothes were all tarnished, in sweat and dirt.
A bundle of toys, he had brought on his back
He looked like a peddler just opening his pack.
His eyes, how they twinkled, his dimples how merry.
His cheeks were like roses, his nose like a cherry.
His droll little mouth was drawn up like a bow
And the beard of his chin was gone, oh no!
The stump of a pipe he held tight in his teeth
And the smoke it encircled his head like a wreath
He had a broad face and a little round belly
That shook when he laughed like a bowlful of jelly.
He was lean and mean, a right jolly old creature
And everyone laughed when they saw him,
he had the weirdest of features.
A wink of his eye and a twist of his head
Soon let me know, we had nothing to Dredd.
He spoke not a word, but went straight to work.
Laying out presents, then he turned with a jerk.
And laying a finger on his nose,
Giving a nod, up the slide he rose.
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle
But I heard him exclaim, as he drove out of sight
DO 20 OYO Burpees YOU’LL BE ALRIGHT!
Mosey to Ampitheater to open a present!
But wait, what’s this?! Santa left us a present??
We opened the present and found a Tea Party Set: 10-20-30-40 (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)
We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)
Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out
Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.
T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher!
Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.
