With the holiday season upon us, I thought we would have some fun with a new toy and so I built some 15 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- with PAX singing

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 on our toes with the weighted ball until our arms were tired of flying like the reindeer.

We finished off the workout with 15 powerups with the bag. It is a fun new one that was originated by shark tank that I tweaked for this workout.

COT: There is a F3 Christmas party on 12/16 at Briar Chapel Clubhouse. BYOB and dish.