12/16/2022 - The Complex - Santa’s Swole Deer
AO: The Complex
When: 12/16/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blues Clues
Introduction
It was slick out! Old man winter is making his way…just in time to get swole with Santa’s reindeer. We didn’t plan to run or move around much which is the least favorite for YHC. That said, we did plan to get Swole…so…
Warm-O-Rama
SSH
Tie Fighters
Tappy Taps
Imperial Walkers
Silent Night SSH (First half in cadence, second half in silence. End in sync or…do burpees)
The Thang
Thang 1 – Santa’s Swole Deer
10 Dasher’s – Deep Abyss Merkins (Modified to Cliffhanger Merkins since the picnic tables got locked up!)
20 Dancer’s – Dark Webb (Curls x 1 + 2 OH Press = 1)
30 Prancer’s – Painkillers (1 Manmaker + 2 Merkins + 2 Plan Jacks = 1)
40 Vixen’s – Very Heavy Stuff (Ring of Fire Coupon Curls on Q’s “up” + man in the middle does 2 straight bar curls. Don’t put that coupon down!)
50 Comet’s – Skull Crushers
45 Cupid’s – Colt 45’s
30 Donner’s – Double Merkin Burpees
20 Blitzen’s – Bruce Lee Bonanza (6 sets of 2 reps of various core exercises)
? Rudolph’s Red Nosed Clerkins – Listen to Rudolph The Red Nosed Reindeer Song. Hold any version of a plank, do 1 Clerkin every time you hear “Rudolph” in the song. (9x) and yeah, maybe the most surprisingly long instrumental of all time…
OH YEAH – Inbetwen each set above make sure you do 4 4×4’s (4 Merkins + 4 Mountain Climbers)
Circle of Trust
I shared with the PAX something I heard on an F3 Podcast recently…
“There’s a difference between muscles that look good at the gym vs. muscles that are trained to do hard things…”
Get Swole.
Naked Man Moleskin
Olaf promised me he would run next time. 🙂