AO: Cheetah

When: 12/06/2021


Number of Pax: 8

Pax Names: 8-Bit, Baby Ruth, Bo Peep, Bonanzo, Good Hands, Tebow, Tulip, Wiggum,

Number of FNGS: 0

FNG Names:

QIC: Good Hands

Warm Up:

  • elfs (like hillbillys but more exaggerated)
  • toe touch/squats
  • tumble weeds
  • 25’s (21’s with SSH but 25 instead for Christmas)


SANTA—split into 2 groups. Half did AMRAP exercises while other half took sandbag down and back in parking lot; vary with backward carry; lunges; karaoke; as pax come back to partner doing exercise they join until everyone is back; then move to next exercise


S-Stirkin—step-ups with each leg then incline merkin

A-Agassi—Suicide drills in parking lot

N-Nipple Scraper Merkin; With hands on a curb & butts high, drop knees down and to one side. Lower one nipple until it touches the curb, twist your body in the low plank position until the other nipple comes to the curb, and then press up. That is one rep. Reverse the motion.

T– T-bombs

A-Air Squared—people chair with clapping in cadence

S-Smurf Jacks—SSH in a squat position


B-Butkus—rapid steep ups on the curb

A– Air Drama—deep squat but when coming up slowly do calf raises

G-Gorilla Humpers– Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.


After SANTA’s BAG we got trash bags and picked up trash around Holly Springs ES


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee