Author: f3nano

Date: 2025-12-19
AO: atlantis
Q: Hubble
PAX: Hammer, Mom’s Spaghetti, Smokee
FNGs: None
COUNT: 4
WARMUP:
– Seal Jacks
– Root vegetable extractors
– Hillbilly walkers
– Arm circles
– Mosey to quarry
THE THANG:
Get rocks
3x Boardwalk circuit
– John Cusack (overhead carry) 200 yds
– 30-60s Weighted Al gore
– Weighted Lunge walk 100 yds (ab twist on way back
– 21x Standing Skull crushers
– 2×10 Weighted Step ups
– 20 Weighted squats
Return rocks
Bernie Sanders back to Mary
MARY:
– Hollow body hold
– Superman hold
ANNOUNCEMENTS:
See main channel for region calendar and other updates.
IT changes to slackblast and Q signups
COT:
Lifecycle of a rock – Pick it up, carry it for a while, get to know its weight, move it from place to place, and even sing it a song (Hammer). You may even hold onto it longer than others ( Mom’s Spaghetti ). Then finally, it’s time to put it down and move on.

Over time we grow accustomed to our burdens and they become part of who we think we are – remember that sometimes, it’s just a rock.

Our thoughts are with you Bougie.
Safe holiday travels everyone.

Tags: atlantis, Hammer, Mom’s Spaghetti, Smokee

Date: 2025-12-19
AO: sparta
Q: Pop Fly
PAX: NOAA, Rambler, Monk, Battleship, Crop Duster, Doodles, Peanuts FNGs: None
COUNT: 8
WARMUP: Yes

THE THANG: The 12 Days of Pax-mas. Run to the 30 yd line between days 1 Blockee (partridge in a pear tree)
2 Blockees (2 turtle doves)
3 Calf Raises (3 French hens)
4 No Surrenders (4 calling birds)
5 Merkins (5 golden rings)
6 Lunges (6 geese a laying)
7 OH Presses (swan’s swimming)
8 Curls (8 maids milking)
9 Rockettes (9 Ladies Dancing)
10 Jump squats (10 Lord’s leaping)
11 Carolina Dry Docks (11 pipers piping)
12 Hand Release Burpees (12 Drummers Drumming)

MARY: Yes. Ring of Fire with Pax choosing their favorite exercise

ANNOUNCEMENTS:
– 24 Dec – Brunch at Doodles
– 30 Dec – Drinks at the Horse Farm NOAA

COT: The Q shared how the COT from the day before (Toolbox) presented itself that night for the Q. It was fresh on the mind of the Q and provided sage council for his actions.

Tags: sparta, NOAA, Rambler, Monk, Battleship, Crop Duster, Doodles, Peanuts

Date: 2025-12-19
AO: theaerie
Q: Lonestar
PAX: Trifecta, Manna (F3 Orlando)
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
Xmas light ruck with 2.0 on Monday!
COT:

Tags: theaerie, Trifecta, Manna (F3 Orlando)

Date: 2025-12-19
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– SSHH
– LBAC FWD
– LBAC BKWD
– Seal claps
– OH claps
– Pretzels
– Imperial Walkers
– WMH

THE THANG:
– Lap around the lot
– 10:6 Motivators
– 10 Merkins
– 10 Step-ups (HW)

– Lap around the lot
– 10:6 Motivators
– 10 Dips
– 10 Bulgarian squats

– Lap around the lot
– 10:6 Motivators
– 10 Carolina dry docks
– 10 Lunges (HW)

– Lap around the lot
– 10:6 Motivators
– 10 Box jumps
– 10 Squats

COT:
Be intentional about our actions, because we are the actions that we take. That was a good discussion to follow, but will be for the PAX in attendance.

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-12-16
AO: delphi
Q: Crop Duster
PAX: Toolbox, Pop Fly, Battleship, Atlas, Crop Duster, Nano, NOAA, Ashe, Peanuts, Norm FNGs: None
COUNT: 10
WARMUP: we did
THE THANG: 4 rounds – jog between – 20 plank shoulder taps, 20 lunges, 12 merkins, 20 ssh, 20 squats MARY: everyone did 10 of their favorite
ANNOUNCEMENTS: NOAA’s barn party
COT: I went to the Army Navy game, very impressive and moving experience

Tags: delphi, Toolbox, Pop Fly, Battleship, Atlas, Crop Duster, Nano, NOAA, Ashe, Peanuts, Norm