12/16/2019 - The Citadel - Saint Nala Claus’ 12 Exercises of the season
AO: The Citadel
When: 12/16/2019
PAX:
Number of Pax: 6
Pax Names: Ball Boy, Brick, Gaylord, Handy Manny, Nala, Zima,
DR Names:
Number of FNGS: 0
FNG Names: 0
QIC: Nala
Introduction
If you haven’t yet had a 12 days of Christmas themed workout, then you’re in for a treat. If you have, well – ’tis the season, so enjoy!
Warm-O-Rama
30 SSH in Cadence
30 Y/T arm raises in “rocket launcher” position (deep lunge, lean forward) Y = raise arms in a shape like the “Y in YMCA”, T = raise arms straight out from shoulders. Pace is pretty fast, it makes the shoulders burn!
15 Tappy Taps, I/C
Short mosey around the library parking lot.
Announce that the mosey around the parking lot, is what is referred to in the thang as 1 lap.
The Thang
The one and only Thang
Partner up with someone that is of similar fitness to encourage each other through the workout. Proceed through exercises like the song – do exercise 1, 2nd round do exercise 2, then exercise 1, 3rd round, do exercise 3, then exercise 2 then exercise 1 and so forth. Exercise number is also number of reps. Exercises are as follows.
1 – Lap around parking lot
2 – PCMBs (Prisoner Cell Merkin Burpees) – I think it’s a Gaylord favorite!
3 – Man Makers
4 – Bonnie Blairs (Right leg counts as 1, 2, 3, 4)
5 – Diamond Merkins (because Diamonds are better than golden rings)
6 – Thrusters
7 – Bobby Hurleys
8 – Overhead Press
9 – Coupon Curls
10 – Mountain Climbers (Count only right leg, like the Bonnie Blairs above)
11 – Merkins
12 – Jump Knee Tucks
When you and partner are done, join the 6 where they are at, and everyone finish together.
Mary/Theresa
Hold plank 30 seconds or so
Side Plank – Right arm up, 30 seconds or so
Hold Plank 30 seconds or so
Side Plank – Left arm up, 30 seconds or so
Hold Plank 30 seconds or so
Hamstring stretch
Quad Stretch
Chest Stretch
Front and back shoulder stretch
Circle of Trust
Luke 2:9-11
And, lo, the angel of the Lord came upon them, and the glory of the Lord shone about them: and they were sore afraid. And the angel said unto them, Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord.
We have probably all heard this before, and can probably imagine Linus with his blanket talking about the true meaning of Christmas on stage. I want to encourage us to also think about the true meaning of Christmas, but in a slightly different meaning. While it’s important to not get wrapped up in the commercialization of Christmas, like the Peanuts characters did, we also should remember that Jesus was a gift to us. We’ve all heard “What would Jesus do”, but the very first thing he did was to be a gift. Let’s try to walk through our lives and be a “gift” to others, which can mean different things to different people, but the idea of being a gift can be felt by everyone.
Naked Man Moleskin
This was fun – it always is an honor to lead the HIMs of F3 in a workout, and humbling to have people put their trust in my to get their day started off right. As I reflect, though, I do need to to remember to include a couple minutes for AAR. I try to include something different that I’ve picked up from P90x or Body Pump, or some other sort of thing (hence the PCMBs and Y/T raises in this workout) that I haven’t seen done, just to make it interesting, but I fail to get honest feedback to how it went. Anyway – I’ll continue to get better, and look forward to my next push