Category: Uncategorized

DATE: 2022-11-16
AO: Patriot
Q: CableGuy
PAX: Bone, My Space, Ice Tea, Spokes, bogey, 2 percent, Big Short, Legacy, Ken Ditzel, Anchor Man, Einar Olsen, Wedding Singer FNGs: Shocker, Kvetch
COUNT: 16
WARMUP: Five burpees, SSH, Imperial Walker, Arm Circles, Down Dog, Cobra Kai THE THANG: Escalator:
5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: LBC, Toy Soldier
ANNOUNCEMENTS: 2nd F gathering tonight; bowling in December
COT: When I think about my professional life and to a slightly lesser extent personal – I always had the most respect and found most worthy of emulation those who were kind of in on the joke … above it all, above pettiness, not willing to jump in the pool. Be that person who is a calming influence and a rock to others through chaos. When others are losing it – you are not.

DATE: 2022-11-16
AO: Aerie
Q: Rocketman
PAX: Passport
FNGs: None
COUNT: 2
WARMUP: SSH, Cherry Pickers, Windmills, Michael Phelps
THE THANG: Cooperative Chad1000X (500 reps each).
MARY: Stretching.
ANNOUNCEMENTS: Passport Q on Friday!
COT: Read a little about Chad Wilkinson’s life and discussed how we can support those around us.

DATE: 2022-11-16
AO: Compound
Q: Popeyes
PAX: Hightower, Zeus, Peanuts, Roddick, Doodles, Snake (Will Harris) FNGs: None
COUNT: 7
WARMUP: SSH, Run to square patch – butt kickers, high knees, arm circles, and karaoke’s on the way. 4 Burpees, 8 merkins, 19 burpees, 39 squats. Down Dog stretching, world’s greatest stretch. THE THANG:
Run the stairs
– 4 burpees
– 8 merkins
– 19 SSH
– 39 air squats

Run the stairs again
– 4 burpees
– 8 merkins
– 19 Bonnie Blairs
– 39 air squats

Run the stairs again
– 4 burpees
– 8 merkins
– 19 SSH
– 39 air squats

MARY: Flutter kicks, Hip thrusters, American hammers, LBC’s

ANNOUNCEMENTS: Turkey Trot on T Day, F2 event tonight at Audacious brewery
COT: Your breath is the thing that is with you from cradle to grave. It reflects and regulates your mood (nervous, tired, etc). We all have a limited number of breaths. Use them wisely. In honor of Romeo Suson born April 18, 1939

DATE: 2022-11-15
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Deagle, Butter, Wildcat, Horshack
FNGs: Grony
COUNT: 6
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Shoulder taps 15x
Michael Phelps 10x
Windmills x 10 IC
Cherry Pickers x 10 IC
Two laps: Karaoke on the sides

THE THANG:
3 rounds of Deck of cards with two lap mosey after each round Carolina dry docks
Little baby crunches
Plank jack
Incline merkin
Butt kick
Mountain climber
Hand clap merkin
Squat
Side straddle hop
Karaoke
Wide-arm merkin
Oblique crunch
Backward lunge
Calf raise
Squat
Monkey humper
Spring 300M
Bonnie blairs

MARY:
Protractor
Rosita 15x
Side crunches 15x
Freddy Mercurys x 15 IC
Something else
Plank 90 seconds

ANNOUNCEMENTS:
11/17 thirsty Thursday at Irish Inn

COT:

DATE: 2022-11-15
AO: Delphi
Q: I-Beam
PAX: Doodles, Juneau, Nano, Glee, Peanuts, Rambler, Hoolihan, Dunder FNGs: None
COUNT: 9
WARMUP: Mosey, SSHs, Cherry Pickers, Arm Circles, Michael Phelps, Willie Mays Hayes THE THANG:
PAX lined up on the goal line with coupons
Round 1 (all 25 reps)
Merkins, jump squats, bonnie blairs (easy way), big boy sit-ups Run to opposite goal line and back
10 yard murder bunnies

Round 2 (all 25 reps)
Crossover merkins, kettlebell swings, goblet squats, flutter kicks Run to opposite goal line and back
10 yard murder bunnies

Round 3 (all 25 reps)
Incline merkins, curls, lunges, heels to heaven
Run to opposite goal line and back
10 yard murder bunnies

Round 4 (all 25 reps)
Overhead press, tricep extensions, calf raises, roll-up/V-ups Run to opposite goal line and back
10 yard murder bunnies

Round 5
Burpees X15, Reverse lunge with block X10 each leg, Man Makers X10, mountain climbers Run to opposite goal line and back

MARY: Glees, big boy situps, oblique crunches
ANNOUNCEMENTS: Turkey Trot 11/24, 2nd F happy hour at Audacious Brewing 11/16 COT: Appreciation for those that serve and have served