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, WMH, Arm Circles, Michael Phelps, Manafort Good Mornings

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

Carrying the presents to the tree- We grabbed the sacks and did the game of Mr. Right and Ms. Left and practiced crab walking with those presents without spilling any rocks

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

COT: Remember our F3 brother from Kinston Sissy Bar whose wife is not doing well and don’t forget the Holiday get together on 12-16 at the Briar Chapel clubhouse