12 Exercises of a No-See-Um Beatdown

Can you say F3 Lutz gettin’ a smoke fest started with temps in the 30’s!!!??  Yes sir, it was a chilly 39 degrees when the men of Lutz dawned the BB courts for a very festive and fast moving beatdown brought to you by YHC.

 

Everyone loves holiday songs and one of the all time greats we all hear this time of year is “The 12 Days of Christmas” so YHC go to thinking………how great would a work it be titled “The 12 Exercises of a No-See-Um Beatdown”!!!

 

Well……….lets all find out 😊

 

8 pax posted for this morning’s festivities.  Disclaimer was given and the fun ensued.

 

Warm-up:

After quick lap around neighboring BB court and Tennis courts, YHC had the pax do the following (IC)

-Frankensteins x 10, OH Claps x 10, Imp. Walkers x10

 

Now, straight into the main event.  Just like the song we all love, every round would add on an exercise and then do every other exercise back down the ladder.  But this is an F3 smoke fest, so YHC had to add a ZERO to the end of each exercise/day …… MUAHHAHAAAHAAA!!!

 

1^st – 10 Burpees

(Lap around neighboring BB court)

 

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

3^rd – 30 Air Presses

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

Murphy came rolling in around this time and jumped right into action……I think our Holiday gift to him will be a giant Flavor Fav clock to hang around his neck…haha!  But he was pushing himself from the moment he go there so great job Murphy.

 

4^th – 40 Lunges

3^rd – 30 Air Presses

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

5^th – 50 American Hammers

4^th – 40 Lunges

3^rd – 30 Air Presses

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

6^th – 60 SSH

5^th – 50 American Hammers

4^th – 40 Lunges

3^rd – 30 Air Presses

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

7^th – 70 Mountain Climbers

6^th – 60 SSH

5^th – 50 American Hammers

4^th – 40 Lunges

3^rd – 30 Air Presses

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

8^th – 80 LBC

7^th – 70 Mountain Climbers

6^th – 60 SSH

5^th – 50 American Hammers

4^th – 40 Lunges

3^rd – 30 Air Presses

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

9^th – 90 Shoulder Taps

8^th – 80 LBC

7^th – 70 Mountain Climbers

6^th – 60 SSH

5^th – 50 American Hammers

4^th – 40 Lunges

3^rd – 30 Air Presses

2^nd – 20 Monkey Humpers

1^st – 10 Burpees

(Lap)

 

Time was not on our side this am and really needed the full hour to get all of this in.  So the pax weren’t able to get to all 12 exercises in their totality so for the last set we did……

 

12^th – 12 Squats

11^th – 11 Crab Cakes

10^th – 10 Flutters

9^th – 9 Shoulder Taps

8^th – 8 LBC

7^th – 7 Mountain Climbers

6^th – 6 SSH

5^th – 5 American Hammers

4^th – 4 Lunges

3^rd – 3 Air Presses

2^nd – 2 Monkey Humpers

1^st – 1 Burpees

(Lap)

 

*Endo was very excited that he finished first after this round and proceeded to dart out for his lap………not realizing that YHC planned for the last lap to be a group one done together with a sprint to the finish at the end.  So he got to run two laps 😊

 

All in all here’s what the men completed this am.  Not too bad for a Thursday workout at #TheRanch!

 

12 Squats

11 Crab Cakes

10 Flutters

99 Shoulder Taps

168 LBC

217 Mountain Climbers

246 SSH

255 American Hammers

244 Lunges

213 Air Presses

162 Monkey Humpers

91 Burpees

 

COT:

• Prayers for No-Ski and the family after losing longtime pet dog Teal’c.

 

• Prayers for those less fortunate this time of year when so many of us take the little things for granted.

 

Announcements:

• F3 Ugly Sweater Party is on…..Saturday, December 22! Check Slack for invitation on the appropriate channel. Also, check that channel for more details on apps people are bringing and something new YHC has thought of that we can do.

 

• 3^rd F for the holiday season – Thank You letters for our service men/women and veterans as well as winter coats/jackets. Check Slack for details but the tentative plan is to start bringing in letters/coats now until the Ugly Sweater party on the 22^nd.