Category: Uncategorized

DATE: 2022-11-30
AO: Farm
Q: Chile
PAX: Sparky
FNGs: None
COUNT: 2
WARMUP:
Side step arm circles
2. Run in place
3. Frankensteins
4. Squats
5. Reach Up, Reach Downs – stretch both hands above head then reach down to the ground 6. Slow climbers
7. Side Squats
THE THANG:
Tabada – 20 seconds on, 10 seconds rest
Set 1: Each exercise 3 times
SSH
Squat Heel Tap – squat, upon upright, lift left leg and tap heal with right hand, alternate leg/hand each squat. Squat jumps
Thrusters

Set 2:
Squat Jacks
High Knees
Slams – hold hands together, raise above head, then slam hands toward ground, squating down Floor touches

Set 3:
Crunches
Mountain Climbers
Plank Jacks
Curtsey Lunges
MARY:
Doggy Paddle
Penguin Crunches
Side Crunches
Rosalitas
ANNOUNCEMENTS:
COT: “If you hire people just because they can do a job, they’ll work for your money. But if you hire people who believe what you believe, they’ll work for you with blood and sweat and tears.” ―Simon Sinek

DATE: 2022-11-30
AO: Aerie
Q: Stewie
PAX: Rocketman, Stewie, Chasqui
FNGs: None
COUNT: 3
WARMUP: Mosey over to Lifetime Fitness parking entrance fir some Good Morning Burpees. (X20), Michael Phelps , Side straddlehop, Mountain Climber, Cherry Picker THE THANG:
Metcon /AMRAP stylee 15x3min per round w/coupons:

Curls for gurls,
Thruster
Skull Crusher

Jump squat
Calf jump
Grave digger

Bent over row
Lunge
Carolina Drydock

Australian snow angel
Blockee

Sumo Squat
Reverse lunge
American Hammer
MARY: nope
ANNOUNCEMENTS: Saturday Dec3…10am Flag Football 🏈! Dec 31…Old Rag Ruck
COT: ”Family isn’t defined only by last names or by blood; It’s defined by commitment and by love”-Dave Willis. Just a great quote that resonated for me personally, especially this time of year and wanted to share.

DATE: 2022-11-30
AO: Horizon-Ao
Q: Magoo
PAX: Purple Rain, Gherkin, Median, Disco, Fish Fry, vplaxico, SPINAL TAP, Mr Haand FNGs: None
COUNT: 9
WARMUP: WMH Hold, Lunge Twist, Donkey Kick, High Kick
THE THANG: 6 Tabata pairs:
T-stabilizer Merkin/High knees
Caterpillar reach-stretch/free throw squats
Dairy Maid/Toe Taps
Cross Jacks/Monkey Humpers
Traveling Squats/Mountain Climber

MARY: Core Tabata: Imperial Walker/Hillbilly
Inner Peace Warrior III
ANNOUNCEMENTS: none
COT: We all have that pain in the ass brother/sister/uncle/cousin who could probably use a hand. Consider taking a step out of your comfort zone and giving them a call to say “hey.” Because that’s what family does.

DATE: 2022-11-30
AO: Patriot
Q: Big Short
PAX: Anchor Man, bogey, Booking, CableGuy, Einar Olsen, Grape Ape, Ice Tea, Lazlo, Legacy, Lucius, My Space, Roadkill, Shake ‘N’ Bake, Wedding Singer FNGs: Crown Vic
COUNT: 16
WARMUP: side straddle hops, yada, yada, yada

THE THANG: PAX shared their favorite family coupon exercises, thusly:
– started with one set of 10 count exercises at the goal line, then murder bunny to the 10 yard line.
– perform two sets of 10 count coupon exercises, then murder bunny to the 20 yard line.
– continue to the opposite end zone, adding a new 10-count coupon exercise every 10 yards. Then rifle carry back to the start line. – total sets:
• 10 sets of blockees
• 9 sets of squats
• 8 sets of rows
• 7 sets of leg lifts
• 6 sets of curls
• 5 sets of swings
• 4 sets of toe raises
• 3 sets of chest presses
• 2 sets of dercans
• 1 set of shoulder presses

MARY: toy soldiers, yada, yada, yada

ANNOUNCEMENTS: Bowling on December 7.

COT: Be good

DATE: 2022-11-29
AO: Atlantis
Q: PAXminer
PAX: Deflator, Boomer, Infinity
FNGs: None
COUNT: 4
Correction to give credit to the three PAX who posted this morning.