Category: Uncategorized

DATE: 2022-11-22
AO: General
Q: 2 percent
PAX: Lazlo, Fairweather, Jenner, Moneyball, Hard Knox, Toolbox, Trolley, Anchor Man FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Penalty Burpees, Willy Mays Hays, Potato Pickers, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG: 5 Rounds of the following: 20 Squats, 20 Merkins, 20 BB sit ups, 20 Burpees, 400 meter run (on the last run we did it Ricky Bobby style for style points)

MARY: Toy Soldiers, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: Turkey Trot – Olympus 11/24 8am, Lots of 3F opportunities around at Calvary Methodist – Toys for Tots, AFAC

COT: Another Thanksgiving is upon us. Please keep in mind those who we are thankful for, those who are struggling, and those who are no longer with us. The QIC is especially thankful for this fine group of men who sacrifice their mornings to come out into the gloom and push each other. Wishing everyone a happy, healthy Thanksgiving holiday.

DATE: 2022-11-22
AO: Mor-Ruck-Ing
Q: citrus
PAX: bogey, Ice Tea, Shake ‘N’ Bake
FNGs: None
COUNT: 4
WARMUP: Nope.

THE THANG: 4.09 miles

MARY: Nope

ANNOUNCEMENTS: Nope.

COT: “We should do this more often.”

DATE: 2022-11-22
AO: Delphi
Q: Juneau
PAX: Hightower, Rocket, Dunder, Nano
FNGs: Gulibro (DR from Atlanta, no clue how to spell)
COUNT: 6
WARMUP:
Start moving quickly to stay warm: SSH, Cherry pickers, Michael Phelps, Butt kickers, high knees, and burpees!

THE THANG:
Partner Up:
1. Partner 1 completes 10 merkins while partner 2 begins lunging down the field. Once Partner 1 is complete sprint to Partner 2. Switch exercise, leapfrogging down the field. Complete 25 LBCs at the end. 2. 10 squats and bear crawls. Complete 20 flutter kicks at the end.
3. 10 mountain climbers and broad jumps. Complete 20 world war 2 sit-ups at the end. 4. Rinse and repeat all three one more time.
5. Beep Test for 3 minutes
https://youtu.be/L9OTnZI9gYo

MARY:
Round Robin

ANNOUNCEMENTS:
Turkey Trot 0800 at Olympus on Thursday

COT: With the holiday grind beginning remember to thrive not just survive. Find moments of thankfulness and quiet time between all the shopping, family, and eating.

DATE: 2022-11-21
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
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.. AMRAP:
– 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
– 15 Break Dancers, IC

Repeat the above until time expires

Mary: Reverse Merkins, Australian Snow Angels, Sweat Angels, Flutter Kicks, Penguin Crunches, and Freddie Mercuries.

CoT: During the Name-o-Rama, each PAX shared something they are grateful for (no repeats allowed). YHC then shared the following quotation from Russell M. Nelson:
“Skilled scientists and researchers are laboring diligently to develop and distribute a vaccine against the coronavirus. But there is no medication or operation that can fix the many spiritual woes and maladies that we face.

“There is, however, a remedy — one that may seem surprising — because it flies in the face of our natural intuitions. Nevertheless, its effects have been validated by scientists as well as men and women of faith.

“I am referring to the healing power of gratitude.

“Counting our blessings is far better than recounting our problems. No matter our situation, showing gratitude for our privileges is a fast-acting and long-lasting spiritual prescription.”

Try the gratitude prescription in the coming week—express gratitude not only to the Lord, but also to those closest to you. You will see improvement in your life, so says the wisdom of the ages.

DATE: 2022-11-19
AO: Farm
Q: Gekko (Keith Capp)
PAX: Infinity, Sparky
FNGs: Buzz
COUNT: 4
The Thang: F3 Workout Deck
The Q drew a card from the F3 Workout Deck for the exercises as follows: – Backward Lunge
– Monkey Humper
– American Hammer
– CDD
– Squat
– High Plank
– Rosalita
– Luge
– Incline Merkin
– Bulgarian Split Squat
– Low Plank
– Bonnie Blair
– Freddie Mercury
– Sprint
– LBC
– Diamond Merkin
– Heels to Heaven
– Merkin
– LBAC

COT: