12 Days of F3

Date:  12/23/17

QIC:  Buckeye

PAX:  Joker, Urkel, Dabo, Ball Cock, Selfie, 2.0 FNG Evel Knievel, Crop Duster, 2.0 FNG Van Halen, Whippoorwill, 2.0 Little Cena, Buckeye – QIC

Conditions:   Pleasant

11 PAX including 3 2.0s and 2 FNGs gathered around the shovel flag and shovel Christmas tree to spread some holiday cheer.

Disclaimer: YHC is not paid, trained, and lacks skill

Warm-up:

Mosey the short loop

SSH x 30 IC

Copperhead Squat x 10 IC

TTT x 15 IC

Tempo Merkin x 10 IC

Mountain Climbers x 10 IC

The THANG:

The second annual 12 Day of F3:

On the first day of F3 my Q gave to me,

1 Prisoner Cell Merkin Burpee

On the Second day of F3 my Q gave to me,

2 High Jump Squats and a Prisoner Cell Merkin Burpee

On the third day of F3 my Q gave to me,

3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the fourth day of F3 my Q gave to me,

40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the fifth day of F3 my Q gave to me,

5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the sixth day of F3 my Q gave to me,

6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the seventh day of F3 my Q gave to me,

7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the eighth day of F3 my Q gave to me,

8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the ninth day of F3 my Q gave to me:

9 Carolina Dry Docks, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the tenth day of F3 my Q gave to me:

A 10-count and 10 Donkey Kicks, 9 Carolina Dry Docks, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the eleventh day of F3 my Q gave to me:

11 Mountain Climbers (ea leg), 10 Donkey Kicks and a 10-count, 9 Carolina Dry Docks, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

On the twelfth day of F3 my Q gave to me:

12 Double Merkin Burpees, 11 Mountain Climbers (ea leg), 10 Donkey Kicks and a 10-count, 9 Carolina Dry Docks, 8 8-Count Bodybuilders, 7 Starjacks, 6 Garden Variety Burpees, 5 Smurf Jacks and Monkey Humpers, 40 yards of Bear Crawling, 3 Jumping Lunges (ea. leg), 2 High Jump Squats, and a Prisoner Cell Merkin Burpee

10-Count and 40 LBCs OYO with plenty of time left on the clock so the PAX,

Short mosey over to the wall for:

Wall Sits x 40 seconds, Tempo Merkin x 10 IC, Rinse and Repeat, Rinse and Repeat

Guantanamo for the 2.0s x 1 round

Short Mosey over to the benches for,

Dip x 15 single count, Derkin x 15 single count

Dip x 10 SC, Derkin x 10 SC

Dip x 5 SC, Derkin x 5 SC

Mosey back to the shovel flag for,

7MOM:

High plank, low plank, superman, low plank, high plank

Crunchy Frog x 15 IC

Protractor

Flutters / American Hammer Combo x 10 IC, Rinse and Repeat

Prisoner Cell Merkin Burpee x 1 and DONE  #suckfest

COT/BOM:

Moleskin:

-For those counting reps here is the breakdown for 12 days (Urkel check my math):

12 Prisoner Cell Mekin Burpees, 22 High Jump Squats, 30 Jumping Lunges (ea leg), 3.6 football fields of Bear Crawling, 40 Smurf Jacks, and Monkey Humpers, 42 Garden Variety Burpees, 42 Starjacks, 40 8-Count Body Builders, 36 Carolina Dry Docks, 30 Donkey Kicks, 22 Mountain Climbers (ea leg), and 12 Double Merkin Burpees

-Always great to have 2.0s join us for workouts. Whip’s 2.0s kept reminding the Q how easy the exercises were. Noted.

-Dabo crushed 12 days. #beastmode

-Mumblechatter shut down quickly during 12 days, only audible noises being Ball Cock’s breathing

-Joker gives a do NOT resuscitate order if he goes into cardiac arrest following the 12 days workout.

-An honor and pleasure to lead as always.  Merry Christmas to all the PAX and their families across the F3 Lowcountry!

Buckeye out

 

 

 

One thought on “12 Days of F3

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