3 PAX and one surprise FNG made it out in the gloom for a 12 themed beatdown on 12/12. We had multiples of 12 and even factors of 12…we started with 3 PAX but ended with 4 PAX…and 3 x 4 = 12!

Warm-o-rama

Grasspickers x12ic

Tennessee Rocking Chairs x12ic

Michael Phelps x12ic

We were in the middle of Michael Phelps when Flanders joined us. The 3 PAX wondered what PAX we were going to have to heckle about arriving late. As he approached he was already doing Michael Phelps as he walked from his truck to join us. Was it Cropfit? We each approached for a fist bump greeting and gave our F3 name. We asked who he was and he introduced himself as Shanty so our initial thought was a surprise down range guest but nope, he lives nearby and was looking for a faith based workout group for men but heard we did nicknames so came prepared with one. We affirmed he was in the right place, went through the disclaimer and a brief intro and got back into the warmup. But not after introducing him, with a suitable dose of good natured humor, to another F3 tradition: 3 penalty burpees for a late arrival. 😊

Toy Soldiers x12ic

Imperial Walkers x12ic

The Thang

The beatdown ended up being a modified version of the Wednesday Millersville workout but reps as a factor of 12. To start we did 12 exercises with 12 reps each after a short mosey over to the bleachers. For this first round we did the flutterkicks, LBCs, American Hammers, and calf raises on the bench.

1 – Derkins x12

2 – Dips x12

3 – Step-ups x12ic

4 – Flutterkicks x12ic

5 – Merkins x12

6 – LBCs x12ic

7 – American Hammers x12ic

8 – Monkey Humpers x12ic

9 – Calf raises x12ic

10 – High knees x12ic

11 – Pickle pointers x12 left leg up, x12 right leg up, x12 regular

12 – WW2s x12ic

Mosey 1 lap around the track back to the bleachers.

For the second round we did the flutterkicks, LBCs, American Hammers, and calf raises on the deck.

12 – WW2s x24ic

11 – Pickle pointers x24ic, regular way

10 – High knees x24ic

9 – Calf raises x24ic

8 – Monkey Humpers x24ic

7 – American Hammers x24ic

6 – LBCs x24ic

5 – Merkins x24

4 – Flutterkicks x24ic

3 – Step Ups x24ic

2 – Dips x24

1 – Derkins x24

Another mosey around the track but we added a bear crawl and lunge walk, each about 25 yards, about halfway around the track before resuming our mosey back to the bleachers.

To round up to 45 minutes we finished with sprints up and down the bleachers: 6 sprints up + 6 sprints down = 12.

Mosey back to the parking lot.

COT

Welcome Flanders! And yes, we warned him we might not stick with the nickname he arrived with! 😎

Flanders – shared a bit about his faith journey; prayers for his M for a job interview today.

Door Dash – Prayers to lean into the discomfort around places that need healing and to allow God into those spaces.