A Big Tree, F3 Tree and a Wall

Disclaimer

COP – Sugar

A week before Christmas Eve, it was a pleasant 54-degree morning—perfect for 6 PAX visiting a couple of Johnson City’s best Christmas trees.

Warm-up

• Motivators from 7
• Abe Vigoda IC x 10
• LBAC reverse IC x 10
• Shoulder pretzels IC x 10
• Overhead claps IC x 10
• Hillbilly walkers IC x 10
• TTT IC x 10

The Thang

Mosey to the big Christmas Tree at King’s Common.  Partner up. 

Partner 1 bear crawls around fence around Christmas tree while Partner 2 does 10 burpees and then squats until Partner 1 comes back.  Flapjack

Next round – Partner 1 lunge walked around the tree while Partner 2 does LBCs AMRAP until Partner 1 comes back.  Flapjack.

Mosey to the F3 Christmas tree.  Partner up.  Grab one of the coupons from under the tree.

Partner 1 performs 10 OHP and 10 curls while Partner 2 planks.  Flapjack.  Next, Partner 1 repeats coupon exercises while Partner 2 completed AMRAP of American Hammers.  Flapjack.  Continue the same circuit with coupons for a total of 4 rounds while Partner 2 completes AMRAP of V-Ups and Freddie Mercuries.

Mosey back to Wild Wings.  Partner up for a mini DORA of 50 Mike Tysons and 50 Chicken Peckers.  Partner 1 performs exercises while Partner 2 wall sits.  Flapjack as needed.

Mary

• Flutter kicks x 35 IC

Announcements

• None except a couple of open calendar spots left in December

COT/Prayer