Author: f3nano

DATE: 2021-12-13
AO: Farm
Q: Matthew – Running Man
PAX: Chile
FNGs: None
COUNT: 2
WARMUP
Don Quixote
Side straddle hops
Arm circles
Beet pickers
Micheal Phelps
Knee hugs
Run around the soccer field

THE THANG
Tabada…
Arm circles
Crunches
Seal claps
American hammers
Bonnie Blairs

COT
Our piano is terrible, but maybe my kids were better players because of that. People train in low oxygen/high elevation to build their lung capacity. Hard things make us stronger. Embrace hard things!

DATE: 2021-12-15
AO: Patriot
Q: Wedding Singer
PAX: Booking, Roadkill, Fish Fry, Sunshine, Coconuts, Big Short, Lazlo, CableGuy, Ice Tea, Elvis, Lucius, 2 percent FNGs: None
COUNT: 13
WARMUP: SSH, Michael Phelps, Arm Circles, Copperhead Squat, Imperial Walkers, Downward Dog, Worlds Greatest Stretch THE THANG: two rotations through four stations
Cone 1: 20 each of overhead press, leg lifts over coupon, merkins, repeat. Rifle carry to cone 2
Cone 2: 20 each of rows, flutter kick IC holding coupon, mountain climber IC. Repeat. Farmer carry to cone 3
Cone 3: atlas shrug, shoulder tap IC, coupon squat. Repeat. Shoulder carry to track Group 4: run a lap, serve as timer
MARY: Freddie Mercuries, various side planks, big boy sit ups, Superman’s, bridges, shoulder tap fast, shoulder tap slow, flutter kicks, lbcs ANNOUNCEMENTS: bowling tomorrow
COT: slowing down an exercise can make it a new kind of challenge and provide different benefits. Same with the holidays – a change of pace can make the season’s events more meaningful.

DATE: 2021-12-15
AO: Horizon-Ao
Q: Brown Bag
PAX: sticks, Infinity, Kodiak, Old Bay, Maj. Payne, Magoo
FNGs: Attache
COUNT: 8
WARMUP: SSH, Imperial Walker, WMH, Cherry Picker, LBAC, Downdog/COBRA
THE THANG: PAX ran a fellowship lap then lined up on the end line and performed 1 burpee, then sprinted to midfield and performed 1 burpee and sprinted back. Burpees increased by 1 each round up to 12 and mode of arrival to midfield and back changed each time (high knees, bunny hops, alternating one-legged leaps, side shuffle, karaoke, skip, Frankenstein, butt-kickers, tires, Yves Poll and regular mosey) for a total of 156 burpees. MARY: Superman, American Hammer, Freddie Mercury, Flutterkick, LBC ANNOUNCEMENTS: Bowl-a-thon on Thursday
COT: I was out of commission for @3 weeks and am grateful to be back and to everyone for being there.

DATE: 2021-12-15
AO: Aerie
Q: Renaissance
PAX: Chasqui, Rocketman
FNGs: None
COUNT: 3
WARMUP: Side Straddle hops, cheery pickers, Michael Phelps
THE THANG: Ricky Burpees, YO-YOs with Dice of Doom.
MARY: Roller Stretches
ANNOUNCEMENTS:
COT:

DATE: 2021-12-14
AO: Delphi
Q: Hightower
PAX: Ashe, Bluegrass, Dunder, Glee, Hightower, Hoolihan, K-Pop, Nano, Obadiah, YNAB, Juneau FNGs: None
COUNT: 11
WARMUP:
Warm up laps around field & stretches

THE THANG:
Partner up, Partner 1 does exercise then chases after Partner 2, while Partner 2 runs backwards full length of field. The Flip Flop to return. Round 1: 3 burpees
Round 2: 10 Merkins
Round 3: 15 squats
Round 4: 10 star jumps
Round 5: 3 Get-ups
After each round rotate partners.
Followed by general stretching before Mary

MARY:
First round of Mary, until I got spooked by crying foxes. Then we mosseyed to other side of field. To complete second round of Mary.

ANNOUNCEMENTS:
Prayers for families destroyed in Kentucky tornadoes.
2F Bowling Thurs in Falls Church
3F Wreathes across America Saturday

COT:
This is the time to Give. Find it in your heart to give to others. Christmas less than 2 weeks away. Much appreciation for all those that support Give to Give campaign.