DATE: 2022-12-27
AO: Delphi
Q: Pop Fly
PAX: Ashe, Peanuts
FNGs: None
COUNT: 3
WARMUP: Normal things
THE THANG:
11s – PUs and Squats
Lunge Walk + Calf Raises
Reverse Beat Crawls / Jump Squats / Reverse Lunge – multiple iterations with some running in between MARY: Squats
ANNOUNCEMENTS: Upcoming Ruck
COT: Among other things, be curious, not judgmental
Cold Weather Workout
DATE: 2022-12-26
AO: Farm
Q: Infinity
PAX: Matthew – Running Man, Sparky
FNGs: None
COUNT: 3
Warm-Up: SSHs, IWs, Rockettes, WMHs, Grady Corns, and Mosey
The Thang: Exercises for cold weather—keep warm with these exercises that maximize body movement, heat generation, and burn. These exercises also minimize the amount of contact with the cold ground or cold coupons. – 15 Bonnie Blairs
Mosey
– 10-1 Motivators
Mosey
– 10 Burpees
Mosey
– 15 Jump Squats
Mosey
– 15 Clapping Merkins
Lunge Walk 60m
– 20 Reverse Lunges, IC
Sprint 60m
– 20 OH Claps, IC
– 15 Bulgarian Split Squats, each leg
– 10 Flapjacks, IC
– 10 Speed Skaters, IC
Marvel Avengers exercises:
– 10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
– 15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– 12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) – 12 Pepper Pulse (Squat Jacks with arms in T position at the top)
Mary: Reverse Merkins, Australian Snow Angels, and Sweat Angels.
CoT:
Often, we try to escape our emotions instead of feeling them. However, escape leads to self-medication, usually in unhealthy forms. We were meant to feel various forms of being sad, lonely, bored, and stressed as part of our human experience. Allowing these emotions to dwell in us may be uncomfortable, but it is key to learning to cope with them in healthy ways. We need to learn to embrace our emotions, not escape them. Emotions are part of the mortal experience.
“Dr. Banner,” Captain America said, “Now might be a really good time for you to get angry.” “That’s my secret, Captain,” Dr. Banner replied, “I’m always angry.”
Bruce Banner had learned to embrace anger and control it, rather than trying to escape it and let it rule him.
“When you feel so mad that you could roar, take a deep breath and count to four.” – Daniel Tiger
Happy Boxing Day
DATE: 2022-12-26
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Yardbird
FNGs: None
COUNT: 3
WARMUP: march in place; WMH, burpees, merkins
THE THANG: Mosey around school stop for treats: balls to wall, pistol squats off wall, wall jump, hill sprint/crawl bear, Burpees-Bunnies-Bears, etc. MARY: shared lead.
ANNOUNCEMENTS:
COT: Thanks to @3mile for sharing his son’s search for gratitude.
Descending the Ladder
DATE: 2022-12-26
AO: Patriot
Q: bogey
PAX: Lazlo, Flipper, Passport, Kodiak, Boiler, Shake ‘N’ Bake, Maguire, Booking, Patchouli, citrus, Lucius, CableGuy, Smokey FNGs: Coconuts
COUNT: 15
WARMUP: 4 corners of the field
1 – SSH, IWs, 1 burpee
2 – Hillbillies, MPs, 2 burpees
3 – LBACs forward and reverse, 3 burpees
4 – Moroccan Nightclubs, WMH, Cherry Pickers, Down Dog, Cobra Kai
THE THANG: Line up on goal line
100-yd “sprint”. 100 air presses. 100-yd “sprint” back to the original goal line. 90-yd backpedal. 90 Mountain Climbers single count. 90-yd backpedal to return. 80-yd karaoke facing home side. 80 calf raises. Return.
70-yd butt kickers. 70 LBCs. Return.
60-yd high knees. 60 Dirty Dogs (30x each leg). Return.
50-yd bear crawl. 50 Nolan Ryans (25 each side). Return.
40-yd forward lunge walk. 40 merkins. Return.
30-yd reverse lunge walk. 30 shoulder taps IC. Return.
20-yd broad jump. 20 copperhead squats IC. Return.
10-yd sprint. 10 hand release burpees. Return.
Lt. Get-ups (mashup of Lt. Dans and Prisoner Get-Ups)
Perform two leg lunges forward followed by a prisoner get up to the 30yd line. Recover.
MARY: flutter kicks 30x IC, donkey kicks 20x each leg
ANNOUNCEMENTS: Q forgot this portion but noted at coffeeteria that the coat drive is still on. Please bring coats to your next workout to donate to those in need. Last day for coat collection is this Saturday, 12/31.
COT: The week between Christmas and New Year’s is sometimes thought of as a “dead week” or a “blank space” of time. A time when nothing counts and nothing is real. The anticipation of Christmas has come and gone, and plans for New Year’s Eve festivities are under way. Some are still on vacation while others who are working are finding it difficult to return to normal. Some have given up on 2022 and others are planning New Year’s resolutions.
The PAX are encouraged to make the most of this week. To practice mindfulness. To be present in their families’ lives – right now. PAX may have family and/or kids at home. Find a way to meaningfully engage your loved ones – board games, baking, or a cold weather run! Be intentional. PAX already made a solid choice to wake up for a cold weather beatdown. It’s easier to make the next choice to be mindful this week before things get back to “normal.” Don’t let this be a dead week!
12 days of colder than cold
DATE: 2022-12-24
AO: Olympus
Q: Obadiah
PAX: Popeyes, Pop Fly
FNGs: Rollingstone
COUNT: 4
WARMUP: Q suggested a warm up lap. SSH, Hillbillies, cherry pickers, some sprints to the 20 yard line, cause it was cold. THE THANG: 12 days of Christmas style
1 burpee
2 big boys
3 star jumps
4 Carolina dry docks
5 Bonnie Blair’s
6 overhead claps
7 squats
8 merkins
9 take a lap
10 wwi sit ups
11 calf raises
12 picklepounders
MARY: none
ANNOUNCEMENTS: stay warm
COT: bring Christmas every day.
