F3 12 Days of Christmas downPAINment

18 of the Highlands PAX braved the F3 12 days of Christmas beatdown with lots of Burpees

Warm Up

SSH x 28

Running with Scissors x 28

LBC x 28

Burpees x 10

Mosey to Guardrail

Decline Merkins x 10

Dips x 10

Incline Merkins x 10

COT for an F3 12 Days of Christmas beatdown

Round 1

Burpees x 12

Air Squats x 11

Lunges x 10

Burpees x 9

Apollo Ohnos x 8

Jump Squats x 7

Burpees x 6

Air Squats x 5

Lunges x 4

Burpees x 3

Apollo Ohnos x 2

Jump Squats x 1

Round 2

Burpees x 12

Merkins x 11

Carolina Dry Docks x 10

Burpees x 9

Wide Merkins x 8

Carolina Dry Docks x 7

Burpees x 6

Close Merkins x 5

Carolina Dry Docks x 4

Burpees x 3

Diamond Merkins x 2

Carolina Dry Docks x 1

Mosey to M.S. Lot

Light Pole to Light Pole distance suicide


Round 3

Mason Twist x 12

Plank Jacks x 11

Plank Side Hops x 10

Mason Twist x 9

LBC x 8

Low Dolly x 7

Mason Twist x 6

Low Flutter x 5

Homer to Marge x 4

Mason Twist x 3

Rosaletta x 2

Hold Plank x 1min


-Great to get a BS call out of Gump after round one…I knew he wouldn’t disappoint me

-I couldn’t help but notice Col. Mustard itching to do more, it’s like the energizer bunny…just keeps going and going and going and then he made up some new rule about the 70 burpees not counting and that they need to be done outside of the beatdown. I don’t remember seeing that disclaimer in the Burpee blast…feel free to do more if needed but I will stick with the 70 already done…barely made it through those.

-As Christmas approches next Tuesday and we get in full swing…remember the true meaning for the season. Imagine the sheperds in the field when the Angel appeared to them saying “I bring you good news of great joy that will be for ALL PEOPLE. Today in the town of David a Savior has been born to YOU; He is Christ the Lord.” (Luke 2:10b-11) A reminder that Christ came for ALL people so that we could have life and have it to the fullest!!!!

-If I don’t see you before Christmas…have a Merry Christmas!!!




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