With the holiday season upon us, I thought we would have some fun with a new toy and so I built some 25 lb sacks. These turned out to be pretty durable and I really thought they would be great to get a good workout.

Warmarama- SSH, Arm Circles, Manafort Good Mornings

12 days of F3 Festivus-

12 arm circles

11 SSH

10 Abe Nagodas

9 High Knees

8 LBCs

7 overhead claps

6 Seal claps

5 Merkins

4 Imperial Walkers

3 Hillbillies

2 slow squats

and 1 Burpee

The thang: Circuit work spelling out Christmas with the typical tabata and crazy playlist. Go through the entire list twice

C-Curls

H- Homers with sack as weight

R- Rows

I- I called these the individual step back and twist, each leg

S- Swings-Kettlebell style

T- Tricep extensions

M- Merkins- no weight

A- Arnold Presses

S- Weighted squats

Next we finished playing with Santa’s sacks and now it was time for some ball work. We did some overhead passes with the weighted ball until our arms were tired of flying like the reindeer.

We finished off the workout with 3 count dying cockroaches mainly because I hate them and they always make me sore.

COT: Prayers for our F3 brother from Kinston whose wife has cancer and might not make it to Christmas and prayers are every Friday at Kings Park church at 7 for those who are interested. Additionally there is a F3 Christmas party on 12/16 at Briar Chapel Clubhouse. BYOB and dish.