Author: f3nano

Date: 2023-12-22
AO: horizon-ao
Q: Disco
PAX: Attache’, Gherkin, Kodiak, Magoo, Mr Haand, Old Bay, Shake ‘N’ Bake, vplaxico, Tomb Raider FNGs: None
COUNT: 10
WARMUP: SSH, Moroc night club, m Phelps, root veg extractor, WMH, D Dog/C Kai/child’s pose, OYO THE THANG: repeat 3x:
5x High Knees w. Pause
10x Traveling Bear Flips
5x HKwP
10 x Lateral Bear Crawl and Death Roll
5x HKwP
10x Lateral Plank Walk and Swimmer Merkin
Run a Lap
MARY: EOPO: Bird Dog, LBCs, Flippers, Imperial Walkers, Body Saw, American Twists, Aquaman, 57 J Los, etc. ANNOUNCEMENTS: Call Magoo if you want to work out Monday – no scheduled Q.
COT: QIC appreciates friends made through F3, commits to (continue to) return the support in the year ahead.

Date: 2023-12-21
AO: apollo
Q: Obadiah
PAX: Obadiah
FNGs: None
COUNT: 1
WARMUP: SSH, Imp walkers, WMHs, cherry pickers, frankensteins, butt kickers – mostly stuff to stay warm

THE THANG:
Murder bunny 10 – 10 thrusters
400M Lap
Murder bunny 10 – 10 thrusters, 20 merkins on the block
400M lap
Murder Bunny 10 – above +30 kettlebell swings
400M lap
Murder Bunny 10 – above + 40 curls
400M lap
Murder Bunny 10 – above + 50 windshield wipers

Descend from the 50 on down until time called

MARY: no time
ANNOUNCEMENTS: no announcements
COT: Q had to think really hard about leaving the comforts of the car for the cold, on his own, but part of taking the Q was sabotaging myself to just get it done…got out there and “may as well.” Lesson? Make choices against yourself. Don’t simply select the default setting.

Date: 2023-12-21
AO: edge_of_reason
Q: Quip
PAX: Card Shark
FNGs: None
COUNT: 2
WEATHER:
Crisp 30°
WARMUP:
10cc Windmills
10cc Grass grabbers
20 straight count Al gores
10cc SSH
OYO Arm stretches

THE THANG:

Twelve different exercises done in the same format as the song “Twelve Days of Christmas” ladder style…. Start with first exercise, go to 2nd and then first again, go to third, then, second, then first….the whole way up to twelve. Exercises were:
1 Plank – variations of 45 sec to 60 sec low plank, high plank, hold left foot up, hold right foot up, feet on bench plank, feet on table and feet above head then back down. 2 Flying Squirrels OYO
3 Merkins IC
4 Monkey Humpers IC
5 Plank Jacks IC
6 Flutter Kicks IC
7 Lunges each leg OYO
8 Mountain Climbers IC
9 V Ups OYO
10 Sumo Squats OYO
11 Big Boy Sit Ups
12 Absolutions
Made it to the 10th day of the 11th day of Christmas and had to Omaha

ANNOUNCEMENTS:
-Thanks to Puppy Chow of F3 PGH who I stole this workout from.

COT:
-safe travels
-Cardshark’s Aunt Bobbie Dohery is not doing well health-wise.

Date: 2023-12-21
AO: thehighlands
Q: LTD
PAX: Hard Knox, LTD, Toolbox, Onesie
FNGs: 1 Onesie
COUNT: 4
WARMUP: 25 Side Straddle Hops; 10-1 Merkins, WWIIs, Air Squats; ASkips 50yds don and back
THE THANG: Teams of 2 PAX; 250 Merkins cumulative; Lunges 100yds down and back; 50 Dawson Dips cumulative; 50 Squat Jumps per PAX; 35lb Front Plate Carry 100 yds down and back alternating with your buddy MARY: 1 minute Side Planks each side; 30 four count American twists ANNOUNCEMENTS: None
COT: Luke 2:8-14; Christmas is a time of joy, be the joy in someone’s life this week, call an old friend or take the time to send a hand written note; Christmas can also be a very sad time for people. Take time for reflection.

Date: 2023-12-20
AO: thefarm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp), Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, beet pickers, arm circles, imperial walkers, neck rolls, mozy THE THANG:
5 sets of 20 merkins
Mozy across the field in between
Mixed in
Side lunges, Bobby Hurley, wall sits, planks, side leg lifts, good mornings, sky divers, sumo squats MARY:
Freddie Mercury, American hammers, flutter kicks, reverse crunches ANNOUNCEMENTS: 7 am Friday with @infinity on the Q
COT:
Prayer for generosity

Lord, teach me to be generous
To serve you as you deserve
To give and not count the cost
To fight and not heed the wounds
To toil and not seek for rest
To labor and not to look for any reward
Save that knowing that I do your holy will.
Amen
-St Ignatius