AO: Hard Knocks University Bootcamp - Wednesday

When: 12/01/2021


Number of Pax: 11

Pax Names: Bing, Cavallino, Chilipepper, Condenser, Lancelot, Papa Smurf, Ripken, Sonic Boom, Spartan, Stagecoach,

Number of FNGS: 0

FNG Names:

QIC: Lancelot

The BackBlast:

12 Days of Fitness

The inspiration for todays workout was based on the 12 days of Christmas song sprinkled with monkey humpers, pickle pounders and burpees.

Warm up: Michael Phelps, Agitators, Good Mornings & Lancelot’s favorite, Motivators from 7

The Thang: 12 rounds with each adding 1 set of exercises

Day 1 – Walk the Wall, Hand stand w/ feet on wall
Day 2 – Walk the Wall, 2 Laps around parking Lot
Day 3 – Walk the Wall, 2 Laps around parking Lot, 3 Lt. Dangers ( Lunge, Lunge, Squat, and Merkin)

And so on…I think you got the concept.

4 – Steps ups bench
5 – Hand Release Merkins
6 – Big Boy Sit-Ups (BBS)
7 – Side Straddle Hops (SSH)
8 – Box Cutters
9 – Pickle Pointers
10- Burpees
11 – Imperial Walkers
12 – Monkey Humpers

COT – Welcome Wood-Rider, from F3 Chattanooga.

Announcements: WildPax, Salvation Army, Need Shaving Kits, Support Cat 5 @ Christmas 5K

With the Holidays, while most are enjoying this time of year, there are pax who struggle, either it’s because they’ve lost ones or are alone. Please be aware and watch your Brothers for those who are going through this time of year with anxiety, challenges, stress etc.

“Don’t give up on family, Don’t give up on your marriage, Don’t give up on your children, Don’t give up on friends, Don’t give up on people you dislike, Don’t give up on ideas, Don’t give up on yourself, Don’t give up on life.”

Praises to those who reached out w/ concerns for Bing & his 2.0. Thank you all. It’s F3 that helps keep families Strong.
Prayers to those who are traveling this week, as well as through the Holidays.
Peace, love, and laughter, it’s the season for giving.
Thank you for the opportunity to lead,
– Lancelot

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