AO: POOLER
QiC: R-12
Date: 12/25/2023
Title: 12’s Days of Christmas
Number of HIMs: 9
Betty Crocker, Brady Bunch, Hat Trick, Litter Box, Orange Juice, Pupusa, R-12, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Shoulder Stretch
Neck Rolls
Overhead Claps
T-Claps
Big Arm Circles
Raise the Roofs
High Knees in Place
Butt Kickers in Place
Toy Soldiers
Jingle Ballz
Tha Thang:
The Group moseyed to the main stretch & prepared themselves for the most joyous occasion. 12’s Days of Christmas consisted of 12 of the most awesome exercises that R-12 has been taught over the course of his 4+ years with F3! After completing the exercise, the group ran 75 yards down & 75 yards back before waiting for R-12 to share with them the next wonderful movement. Every time 12 introduced a new exercise, the group would add it to the list of previously mentioned exercises to complete before completing another sleigh ride run.
Demonstration: “On the 1st day of F3 the Pax gave to me, x1 – Navy Seal Burpee” – the group does a Navy Seal Burpee & goes for a sleigh ride run. “On the 2nd Day of F3 the Pax gave to me, x2 – 4 count Bonnie Blair’s” – the group does x1 Navy Seal Burpee & x2 4 count Bonnie Blair’s & finishes with a sleigh ride run. “On the 3rd day of F3 the Pax gave to me, x3 – Frenchy Merks” – the group does x1 Navy Seal Burpee, x2 4 count Bonnie Blair’s, x3 French Merks & completes a sleigh ride run. And so forth & so on all the way through the 12 days.
x1 – Navy Seal Burpee
x2 – Bonnie Blair’s: Double Count
x3 – Frenchy Merks: Double Count
x4 – Candle Sticks
x5 – Dancing Elves (Apollo Ono’s)
x6 – Monkey Humpers
x7 – Jingle Ballz
x8 – UnderGround Merks
x9 – Kimora SitUp’s
x10 – SuperHero Landings
x11 – American Hammers: 4 Count
x12 – Star Jacks
Was a lot of fun. Sorry so many pax missed out.
COT:
COT – NOR – After Action – Pledge – Prayer
Merry Christmas & A Happy New Year Gents