Author: f3nano

Date: 2023-12-28
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill
FNGs: None
COUNT: 2
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 side to side merkins IC
10 cherry pickers IC

THE THANG:
50’s – cumulatively accrue 50
of each exercise (2 pax posted so 25 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 10 burpees + 2 suicides

Free throw make: 3 burpees + 2 blacktop mosey
Free throw miss: 8 burpees + 1 suicide

Layup make: 5 burpees + 3 black top mosey
Layup miss: 6 burpees + 1 full court sprint and

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ

ANNOUNCEMENTS:

COT:
FIFA and Winston rule for actually doing this.

Date: 2023-12-28
AO: thepatriot
Q: Maguire
PAX: citrus, Major Payne, Defiance, Messy with a Y
FNGs: None
COUNT: 5
WARMUP: SSH. IW. HB. LBAC. Pickers. DD. Cobra Kai
THE THANG:
Mosey lap. Run bleachers and do Dips and Step Ups.
25x coupon curls, merkins, overhead press, squats, calf raises and air presses. Mosey lap. Wall sits and balls to the walls.
Group Dora. Get to 100 Blockies while PAX running to 50 and back. Mosey lap. 25x exercises as listed above.
MARY: LBCs. Flutters. Toy Soldiers. Dirty Dogs.
ANNOUNCEMENTS: Major on Q tomorrow.
COT: appreciation to the gents for coming out and helping me get back into it especially young Messy.

Date: 2023-12-27
AO: thepatriot
Q: Lucius
PAX: Big Short, bogey, Flipper, Legacy, Patchouli, Roadkill, Shake ‘N’ Bake, Strange Brew, Vila, Heiress FNGs: None
COUNT: 11
WARMUP: SSH; Mosey; LBACs; Mosey; Downward Dog; Mosey; Michael Phelps; Mosey; Root Vegetable Extractors; Mosey; Mororacan Nite Clubs; Mosey.

THE THANG:
– Transfer 3x Sandbags via carry and bucket brigade. Bear crawl and lunge steps for resting PAX. – 100 yds x Sandbag side pulls
– Cinderblock 11s – squats and presses, with rifle-carry travel
– Crossing the Delaware – Washington lunge walked. All others bear crawled with sandbag pull-throughs. – 20x Surprise Attack Burpees

MARY:
– Boat/Canoes
– U-S-As
– Flutter Kicks

ANNOUNCEMENTS:
– Welcome Heiress
– Goodbye Patchouli
– Burpees are Coming in January

COT:
Today, we commemorated the Continental Army’s Dec. 26, 1776 crossing of the Delaware to surprise the Hessian mercenaries billeted in Trenton NJ. This followed a disastrous fall campaign, which saw the Washington and his troops get kicked out off of Long Island, forced out of NYC, and pursued across New Jersey. Numbers dwindled and morale sapped. As Thomas Payne wrote, “These are the times that try men’s souls. The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman.” Persistence has its rewards. And dawn comes after even the darkest night.

Date: 2023-12-27
AO: ignite
Q: Major Payne
PAX: Goldfish, meister, Kipchoge
FNGs: None
COUNT: 4
WARMUP: 15 x SSH, 15 x IW, 15 x WMH, 15 x Cherry pickers

THE THANG: Mosey to the Kaiser Permanente Parking garage for a burpee ramp stair ladder. 1 x burpee, run down the ramp then up the stairs. 2 x burpees, run down the ramp then up the stairs. Continue on until 10 x burpees, switching direction after 5 rounds (i.e., after 5 x burpees, run down the stairs and up the ramp). @kipchoge showed us all that he can truly run during this one!

Then to 30 second stations. Four PAX, so 4 stations: 1. 80# sandbag deadlifts, 2. overhead coupon presses, 3. jump rope and 4. battle ropes.

Them security kicks us out of the garage. Boo!

Pick up at the SP for 2 x Jacob’s ladder: Merkins and BWS, then Dry Docks and Lunges.

MARY: 25 x flutter kicks, 25 x LBCs

ANNOUNCEMENTS: YHC is heading g to Tampa soon. So #ignite needs a new Site Q soon!

COT: This Christmas season, YHC thought about how Christ likely was not actually born on December 25. Instead, religious scholars have posited that he was born either sometime in the Spring, or as late as September. But YHC believes it’s not overly important that we define his exact birthdate. More important is that we (those of us who are Christians) recognize God becoming incarnate in Jesus Christ who came into this world to reconcile us to God by making atonement for our sins. Thank God for that and for all the blessings we experience through him. Amen!

Date: 2023-12-27
AO: compound
Q: Obadiah
PAX: Doodles, Snake (Will Harris), Yardbird, Ashe, Big Bird, Cactus FNGs: None
COUNT: 7
WARMUP: SSH, Imperial walkers, cherry pickers, rockettes, arm circles, downdog, mtn climbers, lap around soccer field THE THANG:

PAX got to choose a number (10-100) on the tens and then lead that number of reps of whatever was on the naughty list, unseen by them.

The Naughty List

1. Burpees (40)
2. Forward lunge (single count) (50)
3. Merkins (60)
4. Squats (70)
5. Dips (30)
6. SSH (100)
7. Big boy sit ups (80)
8. No surrenders (20)
9. Overhead arm claps (90)
10. Calf raises (10)

MARY: in-n-outs, Superman’s, flutterkicks, dirty dogs and donkey kicks ANNOUNCEMENTS: 1/11 fellowship event
COT:

Christmas presents are well wrapped, curated, and often beautifully wrapped gifts. Lovely, but not reflective of real life. Our lives look more like the contents of the stocking. Unexpected Surprises of good things and bad things – note cards, pencils, a stick of gum and a whiffle ball. Our lives are far less in control than we actually think. Enjoy it and embrace it, both the good and tough things that come from life’s stocking.