Those aren’t pillows……

Conditions: High 30s, wet and cold as we looked for hand warmers but had none

FNGs: No FNGs

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

The Warm Up:

 

In honor of Dawgs SEC CG Win

SSH x 28
Burpees x 7

LBC On Q x 28
Burpees x 7 (number of carries for 88 yards and a TD for FR D Swift)

Imperial Walkers x 13 (SEC Champ and Total tackles by Rowquan Smith)
Burpees x 7

 

 

The Thang:

The Tree

The tree involves 5 rounds and 5 exerices. Each round the number of reps goes up by 10 and you lose one exercise.

(My picture below shows the rounds descending from 5 to 1 so I’ve tried to keep that consistent in the list below.)

Round 5 – 10 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

LBCs IC

Triceps

Round 4 – 20 reps each (longest run by Nick Chubb who finished with 77 total yds

Alternating Bent Over DB Row (L=R=2)

Squats

Curls

LBCs IC

Round 3 – 30 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

Round 2 – 40 reps each

Alternating Bent Over DB Row

Squats

Round 1 – 50 reps

Alternating Bent Over DB Row

The Top

100 SSH

Back Down the Tree

Now they have made it to the top, hickory hickory dock, they must come back down.

They have completed the Top so there is no need to repeat it but the exercises have changes a little.

Round 1 – 50 reps each

LBCs

Round 2 – 40 reps each

LBCs

Squats

Round 3 – 30 reps each

LBCs

Jump Squats

Curls

Round 4 – 20 reps each

Alternating Bent over Rows

Squats

Curls

LBCs IC

Round 5 – 10 reps

Alternating Bent Over Rows

Jump Squats

Curls

LBCs IC

Triceps

Six Minutes of Mary: 

No Mary

Numberama, Pledge of Allegiance

Announcements: Christmas Party  

BOM: Dan Cole’s wife, Stephanie’s, health, Saget’s wife, Lauren’s, health

Devo: Delivered by Drumstick who reminded the PAX to take time to love others. This is a crazy season. Don’t give neccesarily what others give you. Show them love! Read 1 John and invite a friend to the Christmas Eve Service!

Moleskin: The PAX enjoyed yet another Christmas Tree workout that really pushed the body. No mumble chatter to speak of since Stringbean was not present! TKO was ready to go put his hands between some pillows to warm up at the end of this one. Great work men!!!!