When Nitro calls you out on Slack, it’s best you listen. He’s been walking this earth for 70+ years and he can teach us all a thing or two. So Nitro demanded YHC bring music the night before, so I queued up a nice 15 track Grateful Dead playlist in his honor. But when I arrived with what I thought would be a Nitro-pleaser, he snubbed it and demanded the 90s rap playlist I delivered with @sir-mix-alot several years ago at the Big House. Here’s the backblast for that workout: https://f3churham.move-marketing.net/my-name-is/

Ask and ye shall receive, Nitro.

Warm-up

• SSH x 20 IC (courtesy of Stinky Pete)
• Prisoner Slow Squats x 10 IC
• FAC x 10 IC
• RAC x 10 IC
• Hillbilly x 10 IC
• WMH x 10 IC

The Thang

Dirty McDeuce

Set 1

• Chest: Slow Merkin x 12 IC
• Leg: Jump Squats x 12 IC
• Abs: Ski Abs x 15 I2
• Run down the hill and return 3 Burpees

Set 2

• Chest: HR Merkins x 12 SC
• Leg: Bonnie Blaire’s  x 12 IC
• Abs: LBC x 12 IC
• Run + 3 Burpees

Set 3

• Chest: Man Makers x 12 SC
• Leg: Square Jumps x 12 IC
• Abs: Peter Parker x 12 IC
• Run + 3 Burpees

Set 4

• Chest: IC Merkins
• Leg: Johnny Drama x 12 IC
• Abs: Parker Peter x 12 IC
• Run + 3 Burpees

Mosey to the pavilion for merkin medley

• Irkin x 12 IC
• Dirkin x 12 IC
• Dips x 12 IC

Mary

• Plank O’rama x 10 around the circle (Pax choice)

Announcements

• F3 Holiday parties abound. Check Slack
• Raffle still open for Chatham Banquet. Contact Zook.
• Chatham Giving still going strong.

COT

YHC hasn’t had a December this busy for as long as he can remember. The end of the year always gets nuts personally and professionally for most of us. And it’s hard to actually try to find time to enjoy the holidays and the time we have with loved ones.  But I think focusing on the present and taking it day-by-day and just living in the moment can help. Do your best to “stay present” this holiday season and you might just catch some magic.

Moleskin

Nice to see Nescafe back at in the bootcamp gloom! Time for some clock merkins, Diego!