Category: Uncategorized

DATE: 2021-12-15
AO: Compound
Q: Hightower
PAX: Pep Talk, Jag, Hightower, Madoff, Obadiah, Roddick, Yardbird, Popeyes FNGs: None
COUNT: 8
WARMUP:
Laps around field to warmup. General stretches to get started.

THE THANG:

After a fellowship jog around the field, PAX lined up on goal line. Explained suggestion for counting: single, cadence and feedback for improvement AAR.

Bear crawl ladder climb:
10 yards, stop for 10 burpees, AAR
10 yards, stop for 20 Merkin, AAR
10 yards, stop for 30 SSH, AAR

IntroCircle each PAX enters the circle, shares personal information & what motivates him to come out to Gloom. Then he runs own exercise, group provides AAR for improvement. Next PAX, rinse & repeat.

Next Exercise is …
Starting position, Move
In cadence, Exercise

MARY:
Round robin Mary

ANNOUNCEMENTS:
2F bowling Thurs
3F Spread wreathes Sat

COT:
Thankful for what we have living in No VA. Xmas is coming, less than 2 weeks. Prayers for PAX and their families for the holidays.

DATE: 2021-12-13
AO: Farm
Q: Matthew – Running Man
PAX: Chile
FNGs: None
COUNT: 2
WARMUP
Don Quixote
Side straddle hops
Arm circles
Beet pickers
Micheal Phelps
Knee hugs
Run around the soccer field

THE THANG
Tabada…
Arm circles
Crunches
Seal claps
American hammers
Bonnie Blairs

COT
Our piano is terrible, but maybe my kids were better players because of that. People train in low oxygen/high elevation to build their lung capacity. Hard things make us stronger. Embrace hard things!

DATE: 2021-12-15
AO: Patriot
Q: Wedding Singer
PAX: Booking, Roadkill, Fish Fry, Sunshine, Coconuts, Big Short, Lazlo, CableGuy, Ice Tea, Elvis, Lucius, 2 percent FNGs: None
COUNT: 13
WARMUP: SSH, Michael Phelps, Arm Circles, Copperhead Squat, Imperial Walkers, Downward Dog, Worlds Greatest Stretch THE THANG: two rotations through four stations
Cone 1: 20 each of overhead press, leg lifts over coupon, merkins, repeat. Rifle carry to cone 2
Cone 2: 20 each of rows, flutter kick IC holding coupon, mountain climber IC. Repeat. Farmer carry to cone 3
Cone 3: atlas shrug, shoulder tap IC, coupon squat. Repeat. Shoulder carry to track Group 4: run a lap, serve as timer
MARY: Freddie Mercuries, various side planks, big boy sit ups, Superman’s, bridges, shoulder tap fast, shoulder tap slow, flutter kicks, lbcs ANNOUNCEMENTS: bowling tomorrow
COT: slowing down an exercise can make it a new kind of challenge and provide different benefits. Same with the holidays – a change of pace can make the season’s events more meaningful.

DATE: 2021-12-15
AO: Horizon-Ao
Q: Brown Bag
PAX: sticks, Infinity, Kodiak, Old Bay, Maj. Payne, Magoo
FNGs: Attache
COUNT: 8
WARMUP: SSH, Imperial Walker, WMH, Cherry Picker, LBAC, Downdog/COBRA
THE THANG: PAX ran a fellowship lap then lined up on the end line and performed 1 burpee, then sprinted to midfield and performed 1 burpee and sprinted back. Burpees increased by 1 each round up to 12 and mode of arrival to midfield and back changed each time (high knees, bunny hops, alternating one-legged leaps, side shuffle, karaoke, skip, Frankenstein, butt-kickers, tires, Yves Poll and regular mosey) for a total of 156 burpees. MARY: Superman, American Hammer, Freddie Mercury, Flutterkick, LBC ANNOUNCEMENTS: Bowl-a-thon on Thursday
COT: I was out of commission for @3 weeks and am grateful to be back and to everyone for being there.

DATE: 2021-12-15
AO: Aerie
Q: Renaissance
PAX: Chasqui, Rocketman
FNGs: None
COUNT: 3
WARMUP: Side Straddle hops, cheery pickers, Michael Phelps
THE THANG: Ricky Burpees, YO-YOs with Dice of Doom.
MARY: Roller Stretches
ANNOUNCEMENTS:
COT: