Author: f3nano

DATE: 2021-11-29
AO: Patriot
Q: Wedding Singer
PAX: Bone, Booking, CableGuy, Coconuts, Ice Tea, Lucius, Roadkill, Spokes FNGs: None
COUNT: 9
WARMUP: SSH, Arm Circles, Michael Phelps, Downward Dog, World’s Greatest Stretch THE THANG:
Run to Nottingham Elementary
20 merkins
20 lunges
20 shoulder taps
Run to Minor Hill (highest point in Arlington)
20 dips
20 squats
20 big boy sit-ups
Run to Little Falls Church
20 merkins
20 American hammers
20 mountain climbers
MARY:
50 lbcs
10 thread the needle side planks (each side)
10 side plank crunch (each side)
20 Freddie Mercuries
20 bird dogs
30 Superman’s
20 flutter kicks
COT: it’s the most wonderful time of the year. Manage the end of year deadlines and stress, and celebrate the season.

DATE: 2021-11-29
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
SSH
Grady Corn
Beet Pickers
Calf Raises
Willie Mays Hayes
Imperial walkers

THE THANG:
WWII Workout (Modified version of WWII Fitness Test)
AMRAP
Round 1 – Bent Over Rows (20 seconds)
Round 2 – Squat Jumps (20 seconds)
Round 3 – Push Ups (20 seconds)
Round 4 – Big Boy Situps (20 seconds)
Round 5 – Military Press with coupon (20 seconds)
Round 6 – Squat Thrusts (20 seconds)
Round 7 – Coupon Swings (20 seconds)
Round 8 – Curls (20 seconds)
Run across field between sets

MARY:
Rosalitas
Penguin Crunches
Australian Snow Angels
Doggy Paddle
Glute Bridges
American Hammers
Plank

ANNOUNCEMENTS: None

COT:
Next week we commemorate the 80th anniversary of Pearl Harbor.

Story of Joseph Leon George
Petty Officer First Class Joseph Leon George was 26 years old on December 7, 1941. At the time of the attack, he was a crew member aboard the USS Vestal, a repair ship moored right next to the USS Arizona.

Following the massive explosion on the USS Arizona, six sailors were trapped in the control tower on the Arizona’s main mast, kept there by the fires raging below. Already badly burned, they searched for a way to escape the ship.

Joe George spotted them from the USS Vestal and threw them a line, in spite of being ordered to cut the line between the Vestal and the sinking Arizona. Climbing hand over hand across the rope, all six sailors made it across alive. One would die a few weeks later from his injuries, but the rest survived.

George passed away in 1996, never officially recognized for his heroic actions. But in 2017, the United States Navy finally authorized the posthumous award of a combat medal to Joe George.

“Pearl Harbor remains a symbol of American resilience and resolve, and we pray for all those that have served and continue to serve in our military. May we never forget their bravery and sacrifice.” – Jim Justice (Gov. of West Virginia)

WWII Fitness Test Score Card
https://www.artofmanliness.com/wwii-fitness-test-scoresheet/

DATE: 2021-11-27
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, ShowMe
FNGs: Butter, Sprinkles, Sherlock, IronMan (FNG)
COUNT: 8
WARMUP:
25 SSHs IC
15 Swingbillies IC
15 Mountain climbers IC
4×10 Arm Circles IC
2 laps around the blacktop, Carioca on the sides
15 windmills IC
15 out/back Frankensteins
15 cherry pickers IC

THE THANG:
Jacob’s Super Seven Shoulder Ladder

Coupons placed at the top and bottom of the hill, half the Pax starts at top and half at the bottom

Pax all complete the following exercises (with coupon) + an equal number of blockies then switch positions

1 Top: Overhead press Bottom: Forward lunge (with coupon overhead)
2 Top: Grave Diggers Bottom: Deep squat (with coupon overhead)
3 Top: Incline mirkins Bottom: Bonnie Blair (with coupon overhead)
4 Top: Decline mirkins Bottom: Side lunge (with coupon overhead)
5 Top: Traveling mirkins Bottom: Toe Raises (with coupon overhead)
6 Top: Dips Bottom: Squats (with coupon overhead)
7 Top: Curls Bottom: High knees (with coupon overhead)

Century Climb: PAX completes 100 total ascents of hill

Free throw burpees: All shoot three free throws. Pax performs one burpee for every missed shot

MARY:
15 x leg lift rosalitas IC
15 x X-factors IC
Plank-o-rama 10 count with Travoltas for the sides IC
Flutter series
10 LBC IC
10 flutters IC
10 Dying cockroaches IC
10 flutters
10 freddy mercuries IC
10 flutters

ANNOUNCEMENTS:
Next Saturday we’ll clean up FreeState Rd (Adopt a Road)
We’ll also have Yoga session by Butter

COT:

DATE: 2021-11-27
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp), Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Squats, and Mosey.

The Thang: Coupon Block and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: Derkins on bench / Merkins with band
Lunges (left) (with coupon / with band)
Bent Over Rows (with coupon / with band)
Lunges (right) (with coupon / with band)
Shoulder Presses (with coupon / with band)
Squats (with coupon / with band)
Arm Curls (with coupon / with band)
Thrusters (with coupon / with band)
Reverse Merkins IC / Squat Band pull-aparts

Mary: LBCs, Penguin Crunches IC, Side Crunches, Flutter Kicks IC, and American Hammers IC.

CoT: “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” – John Lennon
It’s not what we do for a living that determines our happiness or even job satisfaction, but how we do it. Studies say there are only three things we need for satisfying work, regardless of the field: a sense of Meaning, Autonomy, and Mastery. So, whatever it is we do in life, be more focused on how we do it, and less on what we do.

DATE: 2021-11-23
AO: Atlantis
Q: True North
PAX: Bratwurst, Infinity, Grease Monkey, Rogue, Hammerhead
FNGs: Rudy
COUNT: 7
WARMUP: Bench exercises (box jump x10, situps x10); crunchy frogs, hip thrust x10
THE THANG: mosey to stadium, OYO 15/10/5 at the landings of burpees, jump squats, crunch frogs, diamond merkin. Mosey again to a tunnel of love and more 15/10/5 of flutter kicks and hip thrusts
MARY: “duck duck turkey” – feet in the air in a circle while 1 PAX runs the perimeter x2, pushing everyone’s feet down as they pass; 45 second plank. ANNOUNCEMENTS: None
COT: As you give thanks for the material goods around you, which may involve the death of and feasting on a turkey, keep in mind thanksgiving for the death and resurrection of the King.