Author: f3nano

Date: 2024-12-18
AO: thepatriot
Q: Pop Fly
PAX: citrus, Bone, Big Short, Ice Tea, Shake ‘n’ Bake, bogey, Lazlo, Rim Fire, CableGuy, Short Rib, Prestige, Rufus, Enron, Wedding Singer, Hobbyhorse FNGs: None
COUNT: 16
WARMUP: It was solid. I think the PAX really enjoyed the variety of the warmup. THE THANG:
a) Travelling Jack Webb (55x Merkins / 220x OH Press) + Calf Raises b) Travelling Jane Webb (55x Jump Squats / 220x Big Boys) + Calf Raises c) A few cactus squats and burpees to finish it off
MARY: Pickle Pounders and the Glee
ANNOUNCEMENTS: January is AMBAB. Be on the look out
COT: The Q shared about what was going on between him and his son and the various approaches he was taking and trying

Tags: thepatriot, citrus, Bone, Big Short, Ice Tea, Shake ‘n’ Bake, bogey, Lazlo, Rim Fire, CableGuy, Short Rib, Prestige, Rufus, Enron, Wedding Singer, Hobbyhorse

Date: 2024-12-18
AO: theaerie
Q: Lonestar
PAX: Bum-Gun
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees

THE THANG:
Run a lap then ultimate merkin (Merkin w/ shoulder tap, merkin, knee tap, merkin, ankle tap, merkin, foot tap, merkin, Mike Tyson) = 1 rep 3 reps then abs
Take another lap and start over!!!
MARY:
ANNOUNCEMENTS:
Day off Xmas morning (next Wednesday!)
COT:

Tags: theaerie, Bum-Gun

Date: 2024-12-17
AO: atlantis
Q: True North
PAX: Hammerhead, Infinity, Smokee, Windtalker, Forceps, Bratwurst FNGs: None
COUNT: 7
WARMUP: oyo leg swings and stretches
THE THANG: mosey around Ao to Canal Park through various holiday lighting displays while doing the 12 Days of Christmas workout above
ANNOUNCEMENTS: Abominable Ruck Challenge coming up, with other Ruck challenges abounding
COT: “what are you building up?” + prayers for the sick, those traveling, Deflator & family, and down (up?) range shout-out to Rogue

Tags: atlantis, Hammerhead, Infinity, Smokee, Windtalker, Forceps, Bratwurst

Date: 2024-12-17
AO: delphi
Q: Atlas
PAX: Nano, NOAA, Toolbox, Doodles, Rocketman, Atlas
FNGs: None
COUNT: 6
WARMUP: Jaw movements; neck rotation; Stretching; SSH; Imperial squat walker; High knees

THE THANG:
We tried to build a Christmas trees with three main exercises: Hand release release merkin 5
Big boy sit up 10
Jungle boy squat “2 Spoon style” 15

Emon timer after every 90 seconds for three burpess

we started with 5 burpees

then Hand release release merkin (HRRM)5
run to the 20 yard line and perform the following
HRRM 5 + Big boy sit up(BBSU) 10
run back to the starting line and perform the following
HRRM 5 + BBSU 10 + Jungle boy squat 15
Rinse and repeat three times

Crunchy frog 20
bear crawl 20 yards
crunchy frog 20
crawl bear 20 yards

MARY: burpees(football style; flutter kicks

COT: As a men, how can we use selfdetermination and individual freedom to become better. In particular, as we planned and set goals for next year, what is that one or two things that we can improve on to become better leaders.

Tags: delphi, Nano, NOAA, Toolbox, Doodles, Rocketman, Atlas

Date: 2024-12-17
AO: freestate
Q: Horshack
PAX: Bluto, Deagle, Mark Michael, Pigeon, Dungeon Master, Cannoli, Redemption FNGs: 1 Redemption
COUNT: 8
Warm Up:

• SSH x 25 IC

• Arm Circles x 10 each way IC

• Downward Dog walk outs into Cobra x 5 IC

• 2 Laps w/ Karaoke

• Michael Phelps x 15 IC

• Windmills x 15 IC

• Harry Rockettes x 15 IC

• Cherry Pickers x 15 IC

The Thang:

• Partner up for Dora.

• One partner runs a lap. Hold plank until all partner pairs finish

o Burpees 50

o Bonnie Blairs IC 75

o Merkins 100

• Switch to half court bear crawls instead of running

o Squats 125

o LBCs 200

o Seal Claps 350

Mary

• Big Boi Sit Ups x 20 OYO

• Leg Lift Rosalitas x 20 IC

• Scissors x 20 IC

• Plank-o-rama 10-10-10-10-10

Announcements: Thirsty 3rd – 6:30p at Irish Inn. White elephant – keep it under $20

COT:

• Everyone knows when it comes to gifts / experiences beat stuff

• Kids love to design one on one experiences with their dad

• Create an adventure together, be unreasonable with your time, try something new, a challenge where success is uncertain … but the experience is more fun that way.

Tags: freestate, Bluto, Deagle, Mark Michael, Pigeon, Dungeon Master, Cannoli, Redemption