Category: Uncategorized

DATE: 2022-12-13
AO: Delphi
Q: I-Beam
PAX: Doodles, Obadiah, Nano, Bluegrass, Dunder, Hoolihan, Hightower, Norwood, Peanuts FNGs: None
COUNT: 10
WARMUP: SSHs, cherry pickers, WMHs, Michael Phelps, slow count squats and merkins

THE THANG:
Round 1
● Kettlebell Swings x 10
● Overhead press x 10
● Swings x 15
● Goblet squats x 10
● Swings x 25
● Curls x 10
● Swings x 50

4×4: Burpee to plank position, 4 merkins, 4 mountain climbers IC, 4 plank jacks IC, Burpee to standing position X 4

Round 2
● Swings x 25
● Overhead press x 10
● Swings x 25
● Goblet squats x 10
● Swings x 25
● Curls x 10
● Swings x 25

4×4

Round 3
4 sets of swings X 25

4×4

Round 4
● Swings x 20
● Overhead press x 10
● Swings x 20
● Goblet squats x 10
● Swings x 20
● Curls x 10
● Swings x 20
● Merkins x 10
● Swings x 20

MARY: big boy sit-ups and stretching
ANNOUNCEMENTS: wreaths across America in Arlington national cemetery this weekend COT: check in on your friends and acquaintances this time of year

DATE: 2022-12-13
AO: General
Q: Lazlo
PAX: citrus, 2 percent, Booking, Fairweather, Hard Knox
FNGs: None
COUNT: 6
It was a pretty exciting morning at the General. It was Fairweather’s birthday – respect right around the corner – and his last post of the year so wishing him safe travels. And Citrus was on a cloud (pre-workout at least) after the ‘Cuse won the NCAA Men’s Soccer Championship, 2-2 or 7-6 or however they count points in soccer, congrats either way. And most of of because we held a gift exchange. It’s hard to describe the palpable excitement on the field waiting for the gifts in store.

WARMUP: SSH, copperhead squats, imperials walkers, hillbillies, Moroccan night clubs, Michael Phelps, willie mays hayes, tempo merkins, downward dog, cobra kai.

THE THANG: We started by commemorating the soccer championship. Syracuse fans did 7 burpees, while everyone else did 6, as a show of their dominance.

Then on to the gift exchange. Or white elephant gift exchange perhaps. There was a deck of cards (“gifts”) at the 20 yard line each with an exercise. In turn, the PAX would draw 2 cards, and give one to all PAX, leading the count, and keep the other for themselves. The next PAX did the same but could keep their second card or swap gifts with any other PAX that went before him. When all PAX were finished, the PAX could either lead the exercise they were holding, or pick a new card, but had to use the drawn card this time. Finally, because the holiday spirit seemed to be waning (and the Q couldn’t think of any more games), we just did the rest of the exercises. Exercises were:
20 air presses IC
30 mountain climbers IC
20 box jumps (on the stairs nearby)
Bear crawl to the 40 and back
15 WWIs
20 merkins
20 monkey humpers IC
Crab walk to the 20 and back
10 absolutions
40 squats
30 calf raises IC
25 dry docks
20 bonnie blairs IC
20 Freddy Mercuries IC
20 flutter kicks IC
100 yard sprint, reverse run back
25 Bobby Hurley’s

MARY: American hammers

ANNOUNCEMENTS: ski trip in February

COT: The Q spent the weekend with his 80 year old father in law also thinking about his 79 year old father. They’re both fine, but they are their age, and it’s hard to get used to. One of the things that helps the most is patience. Which is a reasonable habit to get into with others, and with yourself.

DATE: 2022-12-12
AO: Mor-Ruck-Ing
Q: Mincemeat
PAX: Chasqui, Tron
FNGs: None
COUNT: 3
4.1 miles in 1:20. Some mild hills and a medicine ball made it a little more interesting.

James 4:13-16; we do all things by God’s sustaining power, so we must submit ourselves to His will and entrust our sucess to Him.

DATE: 2022-12-12
AO: Horizon-Ao
Q: sticks
PAX: Purple Rain, Fish Fry, 3 mile, vplaxico, Obadiah, Median, Disco, 2 percent, Yardbird FNGs: attache
COUNT: 11
WARMUP: IW, HB, SSH, Don Quixote
THE THANG:
3 Sets – 30 seconds each
Coupon Curls
Coupon Front Squats
Coupon Rifle Carry
Coupon Overhead Press
Coupon Right Oblique Dips
Coupon Left Oblique Dips
Coupon Bent-Over Rows
Coupon One Legged Deadlift

2 Sets – 30 seconds each
Murder Bunnies
Coupon Around the World
Coupon Kettlebell Swing
Coupon Grave Diggers
Coupon Thrusters
Coupon Bench Bress
Coupon Skullbreakers (Triceps)
American Hammers
MARY: Flutter Kicks, Box Cutters, Freddie Mercuries, LBC’s
ANNOUNCEMENTS: None, @kodiak sighting!
COT: Enjoy the slience

DATE: 2022-12-12
AO: Patriot
Q: bogey
PAX: Legacy, Anchor Man, citrus, Ice Tea, Lazlo, My Space, Passport, Roadkill, Smokey, Sunshine, Wallace, Wedding Singer FNGs: Mortimer
COUNT: 14
WARMUP: 4-corners warmup mosey on the field – SSH, burpees, LBACs, hillbillies, IWs, cherry pickers, WMH, down dog, cobra Kai THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 10x step ups IC, 15x overhead press, 15x curls
Run 1 lap
Round 2 – 10x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 20x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
20x IC Shoulder taps
30x IC flutter kicks with coupon hold
20x Atlas shrugged
30x Curls
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x burpees
Run backwards 100yd to opposite goal line
5x burpees
Run back to goal line
10x IC blockees/man makers
Karaoke to 50 facing home stand
Karaoke back to goal line facing home stand
MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs
20x IC LBACs reverse
20x IC seal claps
Hold arms straight out to side for 10 count
20x IC overhead claps
Hold arms straight out to side for 10 count
Recover
ANNOUNCEMENTS: None
COT: Reach out to a family member or friend you haven’t spoke to in a long time. It may feel awkward, but you may find that the friend/family member is facing a struggle, and your simple act of kindness – reaching out to check-in, along with a conversation – can lift them up. PAX may also find that their own lives are lifted in the process.