Author: f3nano

Date: 2023-12-01
AO: thefarm
Q: Matthew – Running Man
PAX: Lumbergh, Gekko (Keith Capp), Firehead, Infinity
FNGs: None
COUNT: 5
WARMUP:
Don quixotes
Willy Mayes Hayes
Beet pickers
Itty bitty arm circles
Mosey around the soccer fields

THE THANG:
For 4 minutes, repeat the following:
10 pushups against the wooden barrier
10 deep squats
10 SSH

Bear crawl to the first cone
10 forward lunges
10 star jumps
Bear crawl to the next cone
15 forward lunges
15 star jumps
Bear crawl to the next cone
20 forward lunges
20 star jumps
Bear crawl to the next cone
25 forward lunges
25 star jumps

Crab walk to the first cone
10 Bonnie Blairs
10 shoulder taps
Crab walk to the next cone
15 Bonnie Blairs
15 shoulder taps
Crab walk to the next cone
20 Bonnie Blairs
20 shoulder taps
Crab walk to the next cone
20 Bonnie Blairs
20 shoulder taps

MARY:
LBCs
Penguin crunches
Box cutters
Superman
American hammers

ANNOUNCEMENTS:
40 mile cross country walk on Saturday

COT:
Don’t worry about what other people about you. Stand up for the truth and what’s right, even if you are standing alone.

Date: 2023-12-01
AO: theaerie
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
RUCK: 30 minutes

BEATDOWN
WARM UP:
1/2 loop
1 field loop w/reps at each corner
15 side straddle hops
15 double squats
15 michael phelps
15 lunges FW/BW L/R

THE THANG
1st SET (40 yd run after each exercise)
Mountain climbers with merkin
Bicycles
Plank with table legs 1,2,3,4
Hip lifts
Nolan Ryan L/R
big boy sit-ups
Plank jacks
burpees

2nd SET (40 yd run after each exercise)
Squat w/curls
Kettlebell swing
Thrusters
Rows L/R

COT: Have joy even in times of suffering.

ANNOUNCEMENTS : Holiday Family Ruck TBD. End of the year Brewruck 🍻 TBD.

Date: 2023-11-30
AO: olympus
Q: Doodles
PAX: Monte Karlo, Pop Fly, Crop Duster, Peanuts, Rollingstone, Battleship, Hoolihan FNGs: None
COUNT: 8
WARMUP: ssh, imperial walkers, hillbillies, down dog, world’s biggest stretch, Michael Phelps, arm stretches, kobra Kia THE THANG:
20 burpees
40 merkins
60 air squats
80 calf raises
100 yard sprint
Did the exercise on the goal line together then sprinted that distance in yards and moseyed back.
Round 2 did exercise then plank chain to yardage. At 80 sprinted to side lined and finished. MARY: LBCs, pickle pointers, crazy pop fly stretch.
ANNOUNCEMENTS: ramblers walk
COT:. Recently in Italy and appreciated how their culture takes pride in their craft regardless of importance….whether a shirt tailor, fruit salesman, artist or working the cash register. Be careful of just checking the box to get to the next endeavor….instead enjoy the journey, not just the finish.

Date: 2023-12-01
AO: thehighlands
Q: 2 percent
PAX: Toolbox, Hard Knox, XL, Obadiah, Gherkin
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: After a brief fellowship lap the PAX gathered around in a circle to learn the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a burpee was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• 50 yard line – each PAX carried the Festivus pole to the goal line and back while the remaining PAX performed the following until it was their turn: o Mountain Climbers
o Star Jumps
o LBC’s
o Heisman Shuffle
o “Where am I’s”
o Bonnie Blairs
• Mosey to the playground – 3 rounds of max effort for pull ups while remaining PAX performs o Soccer kicks
o Peter Parkers
o Freddie Mercuries
o Dips
o Break Dancers
• Mosey’d to the concrete blocks – 1 round of 20 box jumps, 15 derkins
• Returned to the soccer field for the Ring of Festivus Fire – each PAX performed 5 goblet squats while remaining PAX held plank

MARY: Flutter Kicks, Penguin Crunches, Alabama Prom Dates, Nolan Ryan’s ANNOUNCEMENTS: 2023 County Rambler 12/2
COT: No matter what holiday you celebrate, real, fictitious, or nothing at all….I wish all of you and your families a safe and happy December and a joyous New Year.

Date: 2023-11-22
AO: compound
Q: Poe
PAX: Peanuts
FNGs: None
COUNT: 2
WARMUP: SSH, LBAC, Cherry Pickers, IWs, Willy Mays Hayes

THE THANG: Several secret coupon exercises…secret because only Peanuts showed up and I’m gonna run this again. Then running, then coupon round two.

MARY: flutter kicks, LBCs

ANNOUNCEMENTS:

COT: good to have a workout to get us into the right mindset to interact with all sorts of family members this weekend. Happy thanksgiving!!