Warm Up: Inchworms to runner stretch, Windmills, Toy soldiers, Arm circles/phelps, Jumping Jacks

Jog around the pickle Come back around to the rock pile, grab a rock and mosey with it to the shelter. Pick your rocks wisely. Two different sized rocks recommended
The Thang:

Rockin’ Around the Christmas Tree complete 10 woodchops L, 10 woodchops R and continue alternating for length of song

Underneath the Tree by Kelly Clarkson – line up side by side in plank –  First person w/ rock pull thru pass rock to next person. Keep going until everyone has completed the assembly line, reverse directions. For duration of song which is 3.5 minutes – we curse you, KELLY CLARKSON!

Festivus is the name of a made-up, secular and non-commercial holiday (made popular by the TV show Seinfeld) characterized by the raising of an aluminum pole, the serving of a dinner, the airing of grievances, and the demonstration of feats of strength

Tonight we celebrate Festivus by completing 12 Feats of Strength / 1 Minute Rounds w/ 45 sec of OYO cardio in between each round

  1. Overhead Press
  2. Squats
  3. Bicep Curls
  4. Dead Lifts
  5. Tricep Extensions
  6. Step Ups
  7. Hold rock overhead
  8. Lunges pulses (change legs half way)
  9. Side to Side Rotations
  10. Rock swings (kettle bell swings)
  11. Halos (hold rock overhead, tighten core, make a circle over your head/ change directions halfway)
  12. Chest press

Feliz Navidad
Compete a burpee every time you hear Feliz Navidad or Merry Christmas

We decided to make our own rock pile near the shelter 😉 

COT: A Christmas Blessing by Emily P Freeman (podcast)