Category: Uncategorized

DATE: 2021-12-24
AO: 1Stf
Q: Horshack
PAX: Horshack
FNGs: @Scalper @Frozone @Horshack @Blackout @DoughBoy @Mayfield @Snow Bunny Q: @Wolverine COUNT: 8
Conditions: delightful for Christmas Eve

Disclaimer given and lived out as Q forgot his phone.

Warmup:
Learning to Phelps
Goofballs
Piano tappers

Thang: break into 2 teams of 4.

Carry sandbag and coupons to Mt Everest.

Everyone must carry the sandbag and no weight can touch the ground.

1 blocker
2 sandbag over shoulder (team hold plank)
3 burpee
4 Freddie Mercury’s (4 count)
5 shoulder tap merkin
6. Squirrels
7. Bag swings (rest of team holds Al gore)
8. Merkin man makers with sandbag passed between team.

Did not have time for 9-12. Journey back to the flag over Everest.

Mary:
9 capt thor
10 lbc
11 lemon squeezers in cadence
12 flutter kicks in cadence

Cot: talking about habits and the compounding effect. Take time to align your goals with what you are passionate about/truly want as it is nearly impossible to build a habit without caring about the result/activity.

DATE: 2021-12-23
AO: Olympus
Q: Nano
PAX: Hightower, El Niño, Derecho, Yard Sale, Rambler, Ashe, Gadget, Zeus FNGs: None
COUNT: 9
WARMUP: The usual
THE THANG: Each PAX was assigned 1 (or 2) exercises corresponding to one the 12 Days of Christmas. When it got to their number we they called it out and we did the exercises the same way the song does.

The exercises:
1-A 100 yd dash to the 50 and back
2-Turkish Get-ups
3-Hand Release Murkins
4- Bonnie Blairs
5- Burpees
6- Squats a jumping
7- Lungers Lunging
8- Mountaineers Climbers
9- Monkey Humpers
10- Pickle pounders
11- Break dancers
12- Man makers with a leap

MARY: A very quick set of LBCs, big boi, and flutter kicks
ANNOUNCEMENTS: Merry Christmas and happy new year/holiday!
COT: Tis the season of giving. But giving doesn’t work with out someone being a receiver. Accept gifts with grace and do feel obligated to reciprocate, instead, reflect on the fact that someone cares enough to gift you something and let that help strengthen your bond.

DATE: 2021-12-24
AO: Sparta
Q: Zeus
PAX: Hightower, Yard Sale, Nano, Rambler, Obadiah, I-Beam
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm circles, Downward Dog, Mt Climbers, Cobra Kai
THE THANG: 3 Station 3 minute circuit w/ 50 yard run between completed circuits. 6 exercises. 1 exercise performed every 30 seconds. Completed 4 rounds. Station 1- Jump rope, plank, Glees, In & Outs, Squat jumps, Merkins
Station 2 w/ Coupon, 25 pound dumbbell or 10 pound dumbbell: Curls on one leg, American Hammers, Overhead Presses, Lunge in place, Rows, Coupon Swings
Station 3: Burpees, Ab In & Outs, Bonnie Blair’s, Wide Merkins, SSH, Overhead hand claps MARY: Several ab exercises
ANNOUNCEMENTS: Merry Christmas!
COT: As we enter the season of giving and new year let us stay mindful to never take for granted the most important gift ever, love.

DATE: 2021-12-24
AO: Patriot
Q: Maj. Payne
PAX: Obadiah, Lazlo, My Space, Shake and Bake, citrus, Spokes, Jag, Flipper, Ice Tea, Lucius, Popeyes FNGs: Monet
COUNT: 13
WARMUP: Side Straddle Hop, Imperial Walker, Down Dog, Cobra Kai
THE THANG: PAX split into two teams to work through 24 reps of 24 exercises, with a bonus Burpee 25-rep Star round to conclude the workout. Exercises we artfully presented as xmas tree ornaments – teams sent a runner to pick each exercise and bring back to the group for execution. We did the burpee round as one combined group with each PAX leading two reps as we worked around the circle. Finished with a few minutes of Ultimate Football for more burpees and LBC’s. MARY: Covered via Ultimate
ANNOUNCEMENTS: Merry Christmas!
COT: Enjoy! Remember that one of the best things about the Holiday season is gathering with friends and family. Thank God for all your blessings and that you’re standing amongst brothers and (potentially) their families. Enjoy the day and give thanks to those who could gather in the gloom. And pray for all those that could not gather that they will return soon! Aye!

DATE: 2021-12-23
AO: Freestate
Q: Deagle
PAX: Winston, ShowMe, CashOnly, Butter
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Mountain Climbers, Moroccan Nightclub, Randys, Michael Phelps, 2 laps around the blacktop, karaoke on the sides, Frankenstein, Cherry Picker, Windmills

THE THANG:
Christmas Eve 2021 – one exercise for each letter x 21
• C – Carolina Dry Ducks X21 IC
• H – Hairy Rockets X21 IC
• R – Rocky Balboa, aka Riverdance X21 IC
• I – Imperial Squat Walker X21 IC
• S – Snowflake Plank X21 IC
• T – Travoltas X21 IC
• M – Marionettes X21 SC
• A – Air Squared X21 IC
• S – Suicide
• E – El Capitan 21 out/back
• V – V-Ups X21 IC
• E – E2K X21 IC

MARY:
• Reverse Crunches x 21 IC
• Scissors x 21 IC
• Little Mermaid x 21 each side IC
• Leg Lift Rosalitas x21 IC + 10 Flutters

ANNOUNCEMENTS:
FreeState is closed this Saturday, 12/25

COT: