Author: f3nano

Date: 2025-11-26
AO: theaerie
Q: Stewie
PAX: Rifleman, Rocketman, Lonestar
FNGs: None
COUNT: 4
WARMUP:
2 Warmup Exercises at sideline then Carioca to opp sideline. 2 warmup Exercises and Carioca back…repeato

• Motivators

• Cherry pick clap behind back
• Willie mays hays

• Grady corns
• Mountain climbers

• Michael phelps
• Don Quixote

• Imp walk
• Hillbilly

• Batwings

THE THANG:
Indian run weaving along the 5 yard lines from goal to goal
Exercise at G 25 50 25 G.

Goal 25 monkey humpers
25yd 25 Bonnie Blair
50yd 50 Merkins
75yd 75 LBC
Goal 100 Squat

MARY:
X&Y Rocketman
Freddie Mercury Lonestar
BBS Rifleman
Flutter Kick Stewie

ANNOUNCEMENTS:
11/27 Turkey trot in Manassas
https://princewilliamturkeytrot.com/
12/XX TBD Food Donation Ruck
12/22 Christmas Lights Ruck, 2.0 friendly Q: Rocketman

COT:
Challenge you to be generous with your gratitude. It can change someones complete outlook on the day. There are too many things around us that are pushing us down and gratitude and compliments are the glue that keep relationships strong and provide healing and strength.

Proverbs 16:24 (ESV)
Gracious words are a honeycomb, sweet to the soul and healing to the bones.

Shift your focus toward giving thanks. Thank your M for what she carries every day. Tell your kids you’re grateful for who they’re becoming. Thank a coworker for consistency or effort. Thank a stranger who holds a door or shows kindness. A simple expression of gratitude can cut through whatever hidden weight someone is carrying, and it might be the one thing they needed to make it through the day.

Tags: theaerie, Rifleman, Rocketman, Lonestar

Date: 2025-11-26
AO: horizon-ao
Q: SPINAL TAP
PAX: Attache’, Kodiak, Purple Rain
FNGs: None
COUNT: 4

WARMUP: SSH,imperial walkers, hill billies, Tai Fighters, michael phelps, pumpkin pickers, WMH, up/down dog, WGS
THE THANG: Dora including, Imperial Blockers, Hodors, squats, curls, dips, mountain climbers MARY: pick your own
ANNOUNCEMENTS: Convergence Friday
COT: set traditions for the Holidays

Tags: horizon-ao, Attache’, Kodiak, Purple Rain

Date: 2025-11-25
AO: atlantis
Q: Hubble
PAX: Hammer, Hammerhead, Gutterball, Palmetto, Infinity
FNGs: None
COUNT: 6
WARMUP:
– Seal Jacks
– Arm circles
– Don Quixotes
– Hillbilly walkers
– OYO stretch
– Mosey to quarry
THE THANG:
Procure large rocks
~2 cycles or as time permits
– 2x30ct rock relay – stand arms length apart in a circle, facing out. Half the pax start with rocks. On each count, pass rocks to the right keeping arms extended (as able) and feet planted. Repeat to the left. – 21 standing skull crushers
– 2×10 rock weighted step ups
– 12 Rock merkins or 30ct rock plank
– 12 Gargoyles
– 21 Curls for the girls
– 21 Thrusters
– 21 Rock weighted sit-ups

Return rocks to quarry
Backwards run to Mary

MARY:
– 60 ct Superman hold
– 60 ct Hollow hold
– 30/30 Side plank
– Add’l PAX shoutouts if time remains

ANNOUNCEMENTS:
atlantis will be open on Friday. Hammer has the Q.
Keep an eye on main channels for football and other upcoming events. Safe travels / happy Thanksgiving to all.

YHC will be downrange in CA, back next Fri

COT:
Today’s thang featured giving and taking a heavy load. This holiday, keep an eye out for opportunities to share the load.

Tags: atlantis, Hammer, Hammerhead, Gutterball, Palmetto, Infinity

Date: 2025-11-25
AO: thegeneral
Q: Trademark
PAX: Jag, SAAS, Hops, Hard Knox, DoorDash, Enron
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, DQ, SMH, DQ, WGS
THE THANG:
5x Burpees + Lap
10x Thrusters + Lap
15x Mercins + Lap
20x Grave Diggers (thanks Hops) + Lap
25x Reverse Lunges IC + Lap
30x Airpress IC + Lap
35x Calf Raises + Lap
MARY:
10x Toy Soldiers IC
10x Flutter Kicks IC
10x Scissors IC
10x LBCs
ANNOUNCEMENTS: If you like watching old movies with kids get your recommendations from the Rewatchables Podcast; 12/6 Holiday Bowl; 12/13 Wreaths; Check in on your AOs for holiday hours. Save travels to all.
COT: We often realize how blessed we have been in retrospect. But we don’t need to wait to appreciate what we have right now. Close your eyes, pretend you are 80 and wish you were in 2025. Now open your eyes and grant your future self that wish. Happy thanksgiving to all!

Tags: thegeneral, Jag, SAAS, Hops, Hard Knox, DoorDash, Enron

Date: 2025-11-25
AO: delphi
Q: Crop Duster
PAX: Nano, NOAA, Battleship, Toolbox, Atlas
FNGs: None
COUNT: 6
WARMUP: ssh , hillbilly, Michael Phelps, sit down stretch, wgs, lunge, high knees, butt kick
THE THANG: 30 count dips, step ups, run to wall on field, wall sit, run to goal and back, balls to the wall, run to check on music – it was still playing, run to tennis court, knee tap/ankle tap, hang from fence, run to other side of library, step ups on curb calf raises, run back to music, negative dips, negative squats, run to field , no surrenders, Ricky Bobby back to music MARY: 15 reps each.
ANNOUNCEMENTS: Pop Fly
COT: if you give a mouse a cookie – anything. We do can have a positive or negative affect on us down the road

Tags: delphi, Nano, NOAA, Battleship, Toolbox, Atlas