12 Movements Before Christmas

AO: School Of Rock

When: 2024-12-23

QIC: Shazam

PAX (3): Caroline, Dipstick

Preamble:

I brought it back to basics, a straightforward chest, back, ab workout. No gimmick, no quizzes, just movement. The emphasis was form, go deep into the Merkens, do the work and push through

Warm-O-Rama:

Five round trips to the top and bottom of the stadium, side, shuttle hops, chinooks, arm circles, shoulder stretches, chest stretches

The Thang:

EMOM 1. Merkins(flat) had to put toes on the curb, we went deep through the cinders and got all of that chest 2. Bent over row with a hold at the top. Cinders are light, make it harder 3. Gas pumpers 4. see#1 except feet were elevated on a picnic bench seat 5 single arm row, alternate sides every 5x 6. Freddy Mercury 7.Table Merkin- feet on the ground hands on the table to hit the lower chest 8. Rope Pull-ups from seated to standing 9. Flutter kicks 10.Alternating hand Merkins on the cinder 11.Cinder Pull-Overs 12. Cockroaches

COT:

Prayers that everybody has a safe Christmas, especially with the travel

Naked-Man Moleskin:

I won’t name names, but it rhymes with “Tripstick” and “Care-o-lime” called out another AO for “skipping to a Christmas light tour of a country club, and singing ‘Last Christmas’ while looking into each others’ eyes instead of getting a REAL beatdown in”. Their words not mine. I had to step in and be the level-headed voice of reason, but “they don’t have the swinging  cinders to come out here and get some” was used by those 2 Pax in particular.

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