Looking for some inspiration and ideas for my last workout at “The Beach Bum” AO, I couldn’t help but recall Mahatama-Ice’s recent beat-down at the Mothership. I didn’t have Tool here to bring the “presents”, so in true F3 fashion we would have to “modify” and do it “Grinch stole Christmas style” So with my single 2.0 PAX in tow we began our Christmas is August celebration. A quick Disclaimer and off we went with a mosey to the basketball court, a single lap around and over to a patch of grass for warm up.
Warm Up:
SSH x15 IC, Imperial Walkers x15 IC, Hillbillies x15 IC, Fwd Arm Circles x15 IC, Rev Arm Circles x15 IC, Windmills x15 IC, Plank Jacks x15 IC
Thang 1 – Christmas Tree workout – Medulla Style – Thank you Mahatama for the inspiration!
1 Burpee – My added star to the top of the tree.
5- Bobby Hurley’s – We were on a basketball court, had to throw that in.
10 – Complex V-Ups – Cause regular V-Ups apparently aren’t tough enough, right Mahatma?
15 – Merkins – Cause it’s not an F3 workout if you don’t do Merkins.
20- Step ups -10 R leg, 10 L leg
25 – Plank Jacks
30- Copper head Squats – 3 count down, 1 count up
100 yard run to start, then 50 yard run in between each addition of a level of the tree. Each round repeating all the previous levels and adding the next level.
Again, somewhere around the addition of the Step-ups my PAX of 1 started to mumble chatter about how this was “too hard” but we powered through it and with some modification he got through it.
Thang 2 – The “11” Days of Christmas
11 Workout on the basketball court, baseline to baseline.
1 Merkin, Defensive Slide length of court, 10 Bobby Hurleys, Lunge walk back
2 Merkins, Defensive Slide length of court, 9 Bobby Hurleys, Lunge walk back
… You get the idea…
10 Merkin, Defensive Slide length of court, 1 Bobby Hurley, Lunge walk back.
20 count by Blue Beret
Mosey back to grass
Mary in the “Manger”
LBC’s x15 IC, LBT’s x15 IC Flutter Kicks x15 IC, American Hammers x15 IC, Lady Pleasers x15 IC
Was definitely worth the reaction and look on his face, from my 13 year old son when I called out, and explained the last exercise, “I’m not doing that!!” — Just wait, your still young, one day son… I mumbled under my breath.
We did manage to find some “presents” as we moseyed back to “the Flag”, I saw through the window, some light dumbbells in the Cardio Room and we detoured in for 20 Bicep curls, 20 Overhead Tricep presses, 20 Bicep Curls, and 20 Overhead Tricep Presses.
CHRISTMAS WAS SAVED!!
COT , Count-off, Name-o-rama, Prayer
Great way to wrap up a good time at the Beach and great quality time with my 2.0’s
SYITG
