Author: f3nano

DATE: 2021-12-22
AO: Compound
Q: Popeyes
PAX: Booking
FNGs: None
COUNT: 2
WARMUP: a few laps around the soccer field with butt kickers, high knees, karaokes, side straddle hops, merkins, and a few more things
THE THANG: Merkins, run the length of the soccer field, SSH, run the field, SSH, run the field, shoulder taps, bear crawl, jog, bear crawl the field, squat stars, hop on one leg, job, hop on one leg the field, a couple of sprints.

Mosey to Merrifield common area. Up downs on a concrete bench. Sprint 6 stories on the stairs, run down. Sprint the uphills in the parking garage, jog the flats and run down. Mosey to the Merrifield common area. Step ups on the stairs and then elbows to knees step ups. Mosey back to the soccer field.

Spiderman merkins, sprint the field, bonnie Blairs, sprint the field, one more exercise. MARY: DMX, LBC, Big Boi situps, flutter kicks
ANNOUNCEMENTS: No compound next week
COT: The great resignation. Did you bring up what could be fixed to someone to do something about it? Feel something, say something.

DATE: 2021-12-22
AO: Horizon-Ao
Q: Poe
PAX: Infinity, Kodiak, Old Bay, Magoo, Hightower, sticks, 3 mile, Lazlo, Disco FNGs: Attache, FNG Coach Hand, Kombucha
COUNT: 13
WARMUP: Fellowship lap, interrupted by SSH, Willy Mays Hayes, Down Dog, Cobra Kai, Merkins, LBAC’s THE THANG: Mosey to baseball field
2 x Inside the Park Homeruns, sprinting around the bases
Mosey to nearby hill
2 x 10 merkins at base of hill, 15 BWS halfway up, 20 LBC at top Mosey to front of school
2 x 15 curb dips, 10 curb heel taps each leg
Mosey to parking lot
lunge walk to other side of lot
Mosey to corner
2 x 10 derkins
mosey up stairs to bike rack
2 x 10 aussie pullups and 10 count plank
Mosey to field
20 minutes of F3 Ultimate, 1 burpee when frisbee hit the deck, 50 LBCs, 25 BWS, 15 merkins for the 3 points scored

MARY: body saw, flutter kicks, ring of fire with legs held up resisting pax pushing them down ANNOUNCEMENTS: Christmas holiday Friday, workout start time 7am
COT: YHC crossed over the half century mark this past weekend; when you get to a certain age, your career is on autopilot and all your kids need from you any more is money; all you really get to choose is who you spend your time with and I choose to get up at 5am 3 times a week to spend it with my F3 brothers.

DATE: 2021-12-21
AO: Atlantis
Q: True North
PAX: Deflator, Bratwurst
FNGs: None
COUNT: 3
WARMUP: 10x SSH, bench situps
THE THANG: 4 exercise cycle, 30 seconds each, repeat cycle and mosey again (snowboard hops, high kicks, SSH, 180s, arm circles, burpees, skiing, peter parkers, calf raises, squat jumps, hat dance, mary catherines, heels to heavens, monkey jumps). mosey including frog hop indian run, bear crawls, lunges, slalom MARY: 45 seconds each of planks, crunchy frogs
ANNOUNCEMENTS: no workout 12/24. PAX posting today all out until next year. COT: prepare the way and give thanks.

DATE: 2021-12-22
AO: Patriot
Q: Lucius
PAX: CableGuy, Ice Tea, Shake and Bake, Wedding Singer
FNGs: None
COUNT: 5
WARMUP:
Musical Holiday Burpees – While listening to seasonal songs, PAX performed a burpee anytime the singer mentioned “bells,” “snow,” or “Christmas.” Luckily, those themes don’t come up much in Christmas music. Between burpees, PAX performed SSH, LBACs, Michael Phelps, Downward Dog, Cobra Kai, Windmills.

THE THANG:
PAX worked their way through five stations, paying tribute to a series of unwelcome holiday guests, including:
(1) Krampus – Goat-like Central European demon who accompanies St. Nicholas to punish naughty children. Krampus puts misbehaved children in a large bag, then kidnaps them. Hoping to stay off of the naughty list, PAX performed sandbag clean and throws.
(2) Jacob Marley’s Ghost – The first spirit to visit Ebenezer Scrooge on Christmas Eve, Marley appears bound in chains to warn his former business partner of the perils of not keeping Christmas Spirit. PAX performed sandbag pulls with a 15-foot chain.
(3) The Belschnickel – German/Pennsylvania Dutch figure, clad in furs, that carries switches to whip naughty children. Possibly a kinder, gentler cousin of Krampus. Best thing to come out of Dutch country other than YHC. PAX performed overhead presses with an 8-foot log representing the Belshnickel’s switch.
(4) The Grinch – Green fur-bearing creature who impersonated St. Nicholas in order to stop Christmas from coming. Dislikes music, children’s laughter, and other sounds of the season. PAX carried their cinderblocks to the top of Mount Crumpit two times, acting as the timer for the other stations.
(5) Elf on the Shelf – Santa’s red-hatted Christmas spy. Terrorizes children while simultaneously burdening their parents. Pure evil. PAX performed balls-to-the-wall and wall sits.

Repeat for another round of visits to each holiday guest.

More Musical Holiday Burpees. See above.

MARY:
20x LBCs.

ANNOUNCEMENTS:
07:00 Start on Friday. SYITG.

COT:
Holiday visits can be stressful. As you settle down for your feasts with family and friends this holiday season, try to enjoy your time with those in your company. Talking politics with that distant relative is still better than a visit from Krampus!

DATE: 2021-12-22
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
1.5 laps around the field
15x Michael Phelps
15x Cherry Pickers
15x Jumping Jacks
10x Nolan Ryan’s – both sides
15x Mountain climbers

THE THANG:
1st corner:
25x Sit-ups
10x merkins “Carolina”
10x burpees

Sprint

2nd corner:
15 bicycle kicks
15 merkins/shoulder taps
10x burpees

Sides:
Bear crawl- OYO
Lunges- OYO

3rd corner
15 Flutter kicks
15 Angle Grinder knee,plank,down merkins-switch
10x burpees

Sprint

4th corner
15x American Hammer- sit ups side-side
Open suggestion
Open suggestion

Sides:
Bear crawl- OYO
Lunges- OYO

Run around M.S campus

MARY: random stretching

ANNOUNCEMENTS: Upcoming: – 2nd Kids work out January TBD – Ruck training TBD – 12/24 Evening Christmas caroling at the promenade.

COT/Words of wisdom: “Mental Health” Clear your mind. Make yourself available and be a motivator to all in need of an extra push!