Fitness. Fellowship. Faith.The Jones, saturday Christmas edition
conditions: 50 ish and decent
fngs: no, so no on the disclaimer
warm up: TTT low and slow as to stretch ic, ssh 25 ic
The thang: ok so i took most of this bc from one greenbags did in late nov at tectonic. the structure in the beginning was what he used with the 2 man exercises in the end and the 80 yd dashes in between. the blockwork exercises in my pyramid are different. Thanks Greenbags
Pyramid schemes w blocks: 5 turkish get ups, 80 yd dash- 10 damn its, 80 yds- 15 kettlebell swings, 80 yds- 20 skull crushers, 80 yds- 25 concentration curls, 80 yds- R&R in reverse back down the pyramid
blocks stowed
partner up for next set of exercises
1.on six back to back, lock arms and get up at same time(partner squats or get ups) 10 oyo
2. one pax on six one standing. handshake help up 5 ea arm then switch
3. partner dummy drag about 3o yds, then switch
4. partner deadlift merkins 20 ea then switch
5. partner low plank while other side jumps over 20 ea then switch
little bit of mary
partner ww2’s while other pax mountain climbs with hands on feet- 20 ww2 then sw
side plank pulses 10 ic ea side
numberramma
nameorramma
COT
Pledge
DEVO: beware of the …ites ( the levites, the hittites, the parasites) that try to steal your joy, not just around the holidays but year round. those names all came from negative spirits that plagued those people.
also, when it comes to f3, with the new year coming, it is good to refocus. with f3 as with anything worth investing your time in, you truly do get out what you put in. not just with the exercise aspect but the 2nd and 3rd f as well. This is something I need to hone in on myself if i want to grow in the new year! cheers, gents and merry Christmas!