DATE: 2023-12-30
AO: Whipping-Stick
Q: HBC
PAX: Kazoo – Nick Seiler, Wham-O, Squints, Lil Sweet, Beaker, HBC, Happy Trees, Stickshift, Flamer, Sparkles, Medball (Nan’tan), Pumpernickel, Chad Bolick-Diamond Dave, Ashley Hightower – Doughboy FNGs: Kermit, FNG Recon
COUNT: 16
WARMUP: (IC) SSH X 15, Good Mornings X 10, Dynamic Lunge Walk (CCW) X 10, Dynamic Hillbillies (CW) X 10 THE THANG: 12 Days Of Christmas (F3 Style)
1. One mosey
2. Two Turkish getups
3. Three jump squats
4. Four LBCs
5. Five plank jacks
6. Six high/low planks
7. Seven Rosalita
8. Eight flutter kicks
9. Nine low slow squats
10. Ten merkins
11. Eleven Jimi Hendrix
12. Twelve Burpees
Hips don’t lie (IC)
Hip Dips X 12 (L&R)
Seated Hip Flexor Leg Lifts Over KB X 12 (L&R)
Clamshells X 12 (L&R)
One Legged Pickle Pokers (3 sec hold) X 12 (L&R)
MARY: Days 7, 8, 11
ANNOUNCEMENTS: Jan 1, 0730 – Bakers Mtn run, Jan Reps challenge.
COT: Motivation is why gyms are full on Jan 1 and empty on Mar 1. Motivation is fleeting and based on our emotions. Discipline, on the other hand, is what keeps you moving forward long after motivation has faded. Quote for a new year…
“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re doing something.” – Neil Gaiman
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