Author: f3nano

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delphi Tabata

Date: 2025-11-18
AO: delphi
Q: Rocket
PAX: NOAA, Drano, Ashe, Peanuts, Pop Fly, Flea, Atlas, Flapjack, Crop Duster, Gadget, Nano, Doodles, Monte Karlo FNGs: None
COUNT: 14
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, Cherry Pickers, World’s Greatest Stretch, Mosey with high knees, butt kickers and karaoke

THE THANG: Tabata sets: 20 seconds on, 10 seconds off, 8 rounds

Tabata Set 1
High Knees
Skaters

Mosey

Tabata Set 2
Merkins
Big Boys

Mosey

Tabata Set 3
Mountain Climbers
Bonnie Blairs (alternating lunge)

Mosey

Tabata Set 4
Star Jumps
Plank (lift one arm and opposite leg)

Mosey

MARY: stretching

ANNOUNCEMENTS:

Turkey trot
Dec 4th book club – rambler
Dec 6th – compound. Football east vs west
Arlington wreaths (think about helping with cleanup…everybody helps set up)

COT: Celebrate the small wins of others.

Tags: delphi, NOAA, Drano, Ashe, Peanuts, Pop Fly, Flea, Atlas, Flapjack, Crop Duster, Gadget, Nano, Doodles, Monte Karlo

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freestate Respect others

Date: 2025-11-18
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Bluto, Cannoli, Deagle, Horshack, Mark Michael, Pigeon, Winston FNGs: None
COUNT: 8
WARMUP:
• SSH x20 IC
• Hillbillies x15 IC
• Hairy rockettes X15
• Inchworms x6 OYO
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x25, x20, x20
• Forward Lunge x16 OMC, 2nd rep: backward lunge X16 OMC; alternating lunch x10 OYO • Merkins x20, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x20, x15, x15
• Core exercise (windshield wipers, leg lift rosalita, flutters, scissors) • Bend-over row (with coupon) x25, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

Set 3
• Overhead press x25 OMC, x20 OMC, x20 OMC
• Tricep hammers (with coupon) x10 OMC, x10 OMC, x10 OMC
• Chest press x20 OMC, x20, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x

MARY:
• Hip raises with coupon, x10 OMC

COT: Be sensitive to others who may carry an invisible burden

ANNOUNCEMENTS:
• Thursday Drinks at Inn of Glen Echo, Nov 20, 6:30pm

Tags: freestate, Andrew Churchill, Bluto, Cannoli, Deagle, Horshack, Mark Michael, Pigeon, Winston

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terrapin-station Ricky Bobby Basketball Shenanigames

Date: 2025-11-17
AO: terrapin-station
Q: Jenner
PAX: Enron, Michael Smith, Strange Brew, 2 percent, Tea Party FNGs: None
COUNT: 6
WARMUP: SSH, Don Quixotes, Willie Mays Hayes, Imperial Walkers, Celtic Calf Raise, Downward Dog, World’s Greatest Stretch.
THE THANG: Ricky Bobby while passing a basketball to the bag and the last person runs up to the front with the ball and proceeds to pass it back. Rinse repeat in a counter clockwise fashion around the AO stopping by Charles A Stuart park and Tuckahoe Park.

At the first intersection, stop and perform slow merkins and then regular merkins.

Ricky Boby to Charles A Stuart park and perform the following: 20 dips
8, 5, 3, 2, 1, inclined one armed merkins x2
20 dips

Hop up the steps with right leg then mosey back around to the bottom of the stairs, repeat with the left leg, then repeat with double hops all you can get.

5, 3, 2, 1, inclined one armed merkins x2
20 dips
5, 3, 2, 1, inclined one armed merkins x2

Split into 2 teams.

Team 1 is the timer and does toe taps around half the playground.
Team 2 has 1 PAX shoot 5 baskets while other PAX perform LBCs then rotate until timer is up.

After two rounds, Team 1 won 19-16.

Ricky Bobby to Tuckahoe Park playground and perform 17 Irish Inch Worms and 20 Bulgarian Split Squats each leg.

Ricky Bobby back to the start.

MARY: American Hammers

ANNOUNCEMENTS: East v West Football Game Dec. 6 and Wreaths Across America.

COT: Throwback to some Shenanigames exercises. Always worth re-visiting old stuff that’s kinda good. Like having a old best friend come to stay with you while they’re in town. And there’s nothing like being alone like working out alone or being mentally alone. There’s always somebody for you so don’t be afraid to call on them when you need help.

MOLESKIN: During Ricky Bobby with the basketball, make sure to get some bounce passes and over the head passes. Nothing like losing the ball at 0 Dark Thirty.

Tags: terrapin-station, Enron, Michael Smith, Strange Brew, 2 percent, Tea Party

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thefarm Out and back

Date: 2025-11-17
AO: thefarm
Q: Running Man
PAX: Firehead, Moonshine, Squatter, Gus, Trilogy, Full Nelson visiting from central Virginia FNGs: None
COUNT: 7

WARMUP
Beet pickers
Don quixotes
Willy Mays Hayes
Arm circles
SSH

THE THANG
5 burpees
Bear crawl 1/4 of the field
5 burpees
10 reverse lunges
Bear crawl 1/2 of the field
5 burpees
10 reverse lunges
15 merkins
Bear crawl 3/4 of the field
5 burpees
10 reverse lunges
15 merkins
20 plank jacks
Bear crawl end of the field
5 burpees
10 reverse lunges
15 merkins
20 plank jacks
25 squats
Bear crawl to 3/4 of the field
5 burpees
10 reverse merkins
15 merkins
20 plank jacks
Bear crawl to 1/2 field
5 burpees
10 reverse merkins
15 merkins
Bear crawl to 1/4 field
5 burpees
10 reverse merkins
Bear crawl to beginning
5 Bonnie Blairs
Walking lunge 1/4 of the field
5 Bonnie Blairs
10 no surrenders
Walking lunge 1/2 of the field
5 Bonnie Blairs
10 no surrenders
15 Grady corns

MARY
flutter kicks
American hammers
Box cutters
Side crunches

COT
Stop procrastinating doing what’s the most important. One strategy is The Pomodoro Technique. Break your task into 25-minute intervals followed by short breaks. Whatever works for you.

Tags: thefarm, Firehead, Moonshine, Squatter, Gus, Trilogy, Full Nelson visiting from central Virginia