Passing the torch on Christmas Eve

Passing the torch on Christmas Eve

QIC

Padawan

AO

The Donut Shop

PAX

• Bergundy
• Buttermaker
• Deliverance
• Gold
• Iron Sheik
• Kipling
• Padawan
• Shiplap
• Slider
• Time Machine
• Webelos

Workout

Warmup

Old Man Stretch

Neck Rolls

Rossys (R,C,L)

Don Quixotes (15)

Goofballs (20)

Imperial Walkers (15)

Mountain Climbers (20)

Washing machines (15)

Thing 1: Travel Around the Block

PAX travel around the block and stop at various points to do exercises

• Rifle carry / Kettlebell Swings (25)
• Shoulder carry / Manmakers (25)
• Farmer carry / Partner Pass (25)
• Curl carry / Windshield wipers (25)
• Rifle carry back to AO

Thing 2: Old Fashioned Work(not elevensies!)

PAX line up on the north end of the parking lot, do an exercise as a group, travel south, do another exercise, and then travel back

• 10 blockees / high knees / 15 turkish get ups / butt kickers
• 30 deconstructed curls (low, regular, high) / bear crawl / 10 ready to launch / crab walk back
• 20 alpos / rifle carry / 20 gravediggers (1 is 1) / rifle carry back
• 30 block merkins (right, center, left) / duck waddle out / 30 toe taps / lunge walk back

Guantanamo

PAX lay on their backs in a circle with their heels up

One PAX stands up and runs around the circle, pushing feet down as he circles

Repeat until everyone has gone 

COT

Reflection on almost 2 years as site Q for Donut Shop

One of the best parts of F3 is sharing leadership roles; stepping up as Q makes you a better PAX and a better leader

Pleased to pass the site Q on to someone who exemplifies everything that is great about Donut Shop and F3 — remember when he started and how much complaining he did. He still does the complaining at times, but is always a badass and gets the work done.

Introducing the new site Q… Time Machine!

Announcements

Book Club in January (Deliverance)

Keep an eye out for double volunteer opportunities at Beyond Hinger starting in January (2nd and 3rd Saturdays) (Shiplap)