Pin by Squeezy Mur on Diy and Planting in 2020 | Unusual christmas  decorations, Bicycle decor, Diy christmas lights

9 PAX in attendance on a cool, crisp 32 degree morning.

  1. Wapner
  2. Cubby Blue
  3. Bubblicious
  4. Crabby Po
  5. Jay-Z
  6. Slit
  7. Boucher
  8. Piper
  9. Stache (QIC)


  • Walk in place IC x 15
  • Run in place IC x 15
  • Motivator from 7
  • Grass Pickers IC x 10
  • Calf Stretch
  • Hammy Stretch
  • Quad Stretch Each Leg
  • Leg Stretching OYO
  • Batwing x 10
  • Chest Stretch x 2
  • Back Stretch x 2


Mosey to the Happy Place (recently had some work done?)

  1. Monkey Humper ROF – 10 count
  2. Hold Al Gore/Air Squat ROF – 10 count
  3. Hold Plank/Merkin ROF – 10 count

Tour de Lights – PAX ran through the park, taking the reverse path that cars travel for the Frankfort Christmas light display. Estimated 1.5 mile run. PAX instructed to not to try sprint the whole thing, but push yourself and admire one thing that Frankfort does very well (light display). Stop at the tennis courts.

4 Corner Burpee Deconstruction. Starting with 5 reps at each corner, reduce by 1 with each trip around the court.

  1. Burpees
  2. Half Burpees (w/o merkin)
  3. Merkins
  4. Groiners

Fast Mosey back to the flags, but not without admiring the 12 days of Christmas display. Stopping at each day of Christmas display to perform pickle pounders for each day – 12, 11, 10, 9, 8….. reps until PAX found a partridge in a pear tree.

Mosey to the flag.


  • LBC’s IC x 20
  • V-Up Roll Ups OYO x 10
  • Heels to the Heavens IC x 15
  • Heel Touches IC x 10



A lot of mumble chatter through the group chat after reading the PB which bled over into the gloom. PAX seemed upset at the thought of a 2nd consecutive workout with heavy running. Perhaps that is telling us something? After enduring a barrage of various interpretations of F3 bylaw violations, QIC decided to pull back on the running and added burpees. Seemed to be a reasonable substitute to satisfy a few unruly PAX within the crowd.

Another discussion regarding potential nickname changes surfaced during the warmup. F3 Blackcat Elders reminded we young PAX that there is a thread dedicated to folks who request a name change and serves as a subtle reminder that perhaps a new nickname won’t likely result in an improvement. Not that Slit was the one who brought up the conversation, nor asked for a new name, but it was questioned if his nickname could be worse. It was determined that Piper could be renamed DH or BG if he were to be named after his favorite place….

Overall a great workout to end the week. PAX endured with a positive attitude and lighthearted mumble chatter, putting forth good effort into a heavy cardio day. Selfishly, the QIC has been packed full of stress with work, has been binge eating for the last 3 weeks, and pounding the pavement helps relieve a lot of that stress.

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