12 Minutes of Mary

Date:  12/24/18

QIC:  Buckeye

PAX:  Joker, Snowflake, Wet Wipes, Big Spur, Peaches, Gambit, Porky, Coach K, Grayson Allen, Simpson, FNG Smurf Jack, TP, Urkel, Yo-Yo Ma, Buckeye – QIC

Conditions:  47 degrees and clear – perfect for a tee-shirt and shorts

15 PAX gathered around the Shovel Flag and the recently repaired F3 Christmas Tree Shovel Flag for a Christmas Eve 1-mile stroll and beat-down around the block with some extra time for Mary.

Disclaimer: YHC is not paid or trained, you are exercising at your own risk, modify as needed.

Warm-up:

-Standing Seal Jack x 20 IC

-Tempo Merkin x 10 IC

-SSH x 20 IC

-Mosey down Pritchard to Bridge Street:

-TTT x 20 IC

-Partner (get your butt down) Copperhead Squat x 20 IC

-1 mile warm-up mosey around the block.  When the PAX return double back to the 6 and return with the 6 to the corner of Pritchard and Bridge.

The THANG:

The Christmas Mile:

Intersection of Pritchard and Bridge:

-4x4s (standing position, down to plank position, 4 merkins, 4 mountain climbers ea. leg, and burpee back up).  PAX do 5 reps.

-Double Apple Sauce Indian Run to DuBois Park.  Stay in line or get run over by Snowflake.

The Park:

-5 pull-ups at the monkey bars, rinse and repeat

-Double Apple Sauce Indian Run to Nickel Pumpers to hit up the ATM.

Nickel Pumpers:

-ATMs: Alternating Shoulder Tap x 15 IC, Tempo Merkin x 10 IC, Fast Merkin x 10 OYO

-Fast Mosey down Bruin to former Red Fish Parking lot and plank for the 6.

Former Red Fish Parking Lot:

-SSH x 20 IC

-Predator Jack (or In Da Club if your TP) x 10 IC

-Smurf Jack x 10 IC

-Starjack x 10 on Q’s burst command

-Fast Mosey back to shovel flag and plank for the 6.

12MOM:

A little extra time for Mary since it’s Christmas Eve and all.

-Hello Dollie x 20 IC

-Seal Jack (find your good spot) x 15 IC

-Flutterkick w/ hands to the heavens x 20 IC

-Seal Jack x 15 IC

-Wheezy Jefferson x 20 OYO

-Seal Jack x 15 IC

-Boat / Canoe / Paddle Left / Paddle Right

-Seal Jack x 15 IC

-Absolution (8-count ab exercise) x 3 IC and DONE!

COT/BOM:

-Urkel with your 5:15a Christmas Morning Q at #theBuck

-9:00a free fun run at Jarvis Creek Park this morning.

Moleskin:

-2.58 miles of running just for Simpson and good work getting the 2.0 Smurf Jack out for his first WO.

-Only Porky could show up at 5:15a for a 6:30a WO and still be late.  Great to have Porky back out there among the ranks. #kotters

-Jokers 2.15 was up at 4:30a on Christmas Eve!  Probably going to be a pretty early Christmas morning for Joker.

-Snowflake and Peaches leading the charge on the moseys.  #movingwithpurpose

-Great numbers this morning. Yo-Yo Ma, Urkel, and Joker still going strong after 6 for 6.

-Gambit, Big Spur, Coach K, Grayson Allen, Wet Wipes, and YHC all descend on All-Joy donuts post workout and there is a LIVE Vick sighting.  Vick will be back out soon, forgot to tell him though that the workouts are now at MC Riley.

-TP’s got some dance skills.  Predator Jacks are now also known as “In Da Club”.

-Public Service Announcement: All-Joy Donuts closed from Dec 25 – January 31. #thatsucks

-Mumblechatter was in full effect this morning.  #fellowship

-Merry Christmas and Happy New Year to all the PAX and their families across the F3 Lowcountry!

Buckeye Out

 

 

 

 

 

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