Pop-Up AO: Christmas Eve -No Dashing- Shelter Beatdown

Pop-Up AO: Christmas Eve -No Dashing- Shelter Beatdown – Hugh MacRae Park

“It’s Christmas Eve! It’s the one night of the year when we all act a little nicer, we smile a little easier, we cheer a little more. For a couple of hours out of the whole year, we are the people that we always hoped we would be.” — Bill Murray

Date: 12/24/2019

QIC: SOL

7 PAX: Dolly, Milagro, Hahvahd, Beauty, Puffer, Dorian, SOL

Warm Up (IC): Seal Claps x 25, Imperial Walkers x 25, Pickle Pickers x 25, SSH x 25

The Tunes: Who could top Doubtfire’s caroling Christmas or Special K’s Metal Christmas, so I didn’t even try 😉 So I played one of my fav 90’s rock playlists.

The Thing: Beauty led some flutter kicks while I fumbled the transition to Tabata.

Tabata 1 – [45s exercise 15 rest x 4 (exercises)]*3 = 12 mins

  • Merkins
  • American Hammers
  • Dips
  • Plank – shoulder taps

100 step ups – 50 per leg

50 calf raises

Not sure what you call it, but based on Raleigh Bros (Cabana Boy’s bros) exercise

                1 WW2 Sit Us, 4 American Hammers, 5 Carolina Drydocks

                2 WW2 SU’s, 8 AH, 5 CCD’s

                3 WW2 SU’s, 12 AH, 5 CCD’s

                                Thru to

                10 WW2 SU’s, 40 AH, 5 CCD’s

Tabata 2 – [45s exercise 15 rest x 4 (exercises)]*3 = 12 mins

  • Squats
  • Burpees
  • Mt Climbers
  • LBC’s

COT:  Prayers were shared and call to action for HIMs to be leaders in their community standing up for what’s right. A few post COT minutes of F2 parking lot banter was enjoyed. Merry Christmas everyone!

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s