Category: Uncategorized

AO: LoCo

QIC: Shute
The PAX: Bolt, Brisket, Bobcat, MicroChip, Dial-tone, Silver, Refueler, Empire, Hoff, Gigawatt
WarmUp: SSH, Arm Circles, Cherry Pickers, Neck Stretch, DD, Cobra Kai
The Thang Part 1: Partner up with 2 coupons and bar through

• Cleans x15 – Partner does dips AMRAP
• Rows x15 – Partner does Mountain Climbers AMRAP
• Shoulder Raise x15 – Partner does SSH AMRAP
• Rinse and Repeat

The Thang Part 2: Take coupons on a tour of the AO – 4 corners

• Jump overs, toe taps, around the world – 10 reps
• Overhead pulls, Nose Bleeds, Chest Press – 15 reps
• Squat jacks, squats – 15 reps
• Lunges, Overhead press – 10 reps

Mary: crunches, in/out, freddie mercury, scissor kicks, obliques, crunches – 20 reps each, Repeat 2x
COT: Get out and see the Christmas lights, then go be the light in someone’s life. Matthew 5:14-16 "You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, an it gives light to all in the house. In the same way, let you light shine before others, so that they may see your good works and give glory to your Father who is in heaven."

13 brave passengers took a ride on the Choo Choo Express this morning!

Thanks for the generous food donations. KEEP IT COMING!!!

AO: The Patriot

QIC: Choo Choo

The PAX: Choo Choo, Fuzz, Wedding Singer, Lucius, Cable Guy, Shirley, Spokes, Roadkill, Coconuts, Lazlo, Major Payne, Citrus, Slap Shot

WarmUp: SSH, LB arm circles, willie mays hayes, potato pickers, calf raise/shoulder press, michael phelps

The Thang: We split into 2 groups on either end of the football field. Each group exactly mirrored the other. 9 rounds of exercises each followed by a 1/8 mile run on track. For each round, we repeated all the previous rounds so it got harder as we continued along…(round 3 had three exercises, etc)

Mary: (ran out of time)

COT: an excerpt from Ronald Reagan’s 1981 Christmas Message:

“On Christmas, we celebrate the birth of Christ with prayer, feasting, and great merriment. But, most of all, we experience it in our hearts. For, more than just a day, Christmas is a state of mind. It is found throughout the year whenever faith overcomes doubt, hope conquers despair, and love triumphs over hate. It is present when men of any creed bring love and understanding to the hearts of their fellow man. Let us resolve to honor this spirit of Christmas and strive to keep it throughout the year”

Merry Christmas, Fellas!!!

AO: Virtual

QIC: Infinity

The PAX: Rocketman, 2 percent, and Posse (Waxhaw, NC)

WarmUp: 20 SSHs IC, 10 Imperial Walkers IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins IC, 10 Mountain Climbers IC, and 14 balancing LBACs with leg lifts IC.

The Thang: Twelve Days Of Christmas!

Do the following exercises starting with just 1 for the first round, and then 2 and 1, then 3, 2, and1, etc for each following round until we get to 12. After some rounds, we jogged in place, did butt kickers, or did high knees for 30 seconds.

1 Squat-Reverse Lunge each leg (A partridge in a pear tree)

2 Carolina Dry Docks (Two turtle doves)

3 Break Dancers (Three french hens)

4 Burpees (Four calling birds)

5 Al Gore for 30 seconds (Five gold rings)

6 Copperhead Squats (Six geese a-laying)

7 Supermans (Seven swans a-swimming)

8 Bonnie Blairs (Eight maids a-milking)

9 Rockettes (Nine ladies dancing)

10 Jump Squats (Ten lords a-leaping)

11 Typewriter Merkins (Eleven pipers piping)

12 Toy Soldiers (Twelve drummers drumming)

Observations: It was great having Posse from Waxham, NC join us, as he was in quarantine due to his M’s exposure at work.

CoT:

Shared some thoughts from The Practicing Stoic, the book of the month:

“Wealth consists not in having great possessions, but in having few wants.” -Epictetus

“True freedom is obtained not by satisfying desires but by removing them.” -Seneca

So, instead of getting material possessions or seeking worldly pleasures, focus more on that which will bring real meaning in the long run this Holiday Season.

Ice-Encrusted Coupons – The Patriot, 12.28.2020

AO: #thepatriot

QIC: @cableguy, @weddingsinger

The Pax: 10 strong

Warmup: Side straddle hop, Itty bitty arm circles, Willie Mays Hayes, Cherry pickers

The Thang:We’re split into four teams to proceed counterclockwise through a series of workout stations. We’ll be timed by one team running about 350 meters – around the field, not the icy track – starting at the southeast corner where the snack bar is. Team 1 will run first – their arrival at the northeast corner triggers the rotation. Exercises are written on your cone – there are two per cone – alternate them as you pass through.

Team 1: SE corner to run

Team 2: NE end zone (Block Burpees / Curls)

Team 3: Midfield (Kettle Bell Swings / Durkins)

Team 4: SE end zone (Thrusters / Coupon Squats)

Mary: Mountain climbers, side plank rotate (each side), side plank elbow to knee (each side), big boy sit ups, American hammers, flutter kick

COT: Christmas is a week away – and with it comes a lot of expectations. This will be hard year for many when we miss out of family gatherings and holiday traditions. We are great at finding the positive, but it’s also important to make space to acknowledge the disappointment and grief over what’s lost this year. That will help us be more empathetic to our spouses, kids, extended family who are struggling, and ultimately help us push through and make this a Christmas to enjoy.

AO: FreeState
QIC: @Horshack
PAX: 3 @Deagle, @Winston, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Arm Circles 10 frontwards small, then 10 wider, then 10 backwards small, then 10 wider

· Side Straddle Hop (SSH) x 20 IC

· Deep Squats x 20 IC

· Side Straddle Hop (SSH) x 15 IC

· Cherry Pickers x 15 IC

· Side Straddle Hop (SSH) x 10 IC

· Windmills x 15 IC

· Side Straddle Hop (SSH) x 5 IC

The Thang:

· Playground of Pain:

· Circuit #1 AMRAP 45 seconds on, 15 seconds recover

· Deep Squats

· Dips

· Sit-through Planks (Thanks @Winston – almost as easy as break dancing!)

· DORA – 3-2-1 on the blacktop (Partner #1 does the reps, Partner #2 takes a lap around the blacktop in between)

· 300 reps of Ozzy Osbournes (overhead claps)

· 200 Deep Squats

· 100 Merkins

· Circuit #2 AMRAP 45 seconds on, 15 seconds recover

· Pull Up Rows

· Bonnie Blairs

· Mountain Climbers (?)

· Jacob’s ladder: 3 – 2 – 1 Burpees

Mary:

· Flutters x 25 IC

· Reverse Crunches x 20 IC

· Flutters x 20 IC

· LBC x 20

· Flutters x 15 IC

· E2K x 10 each side

· Flutters x 10 IC

· Starfish x 10 OYO

· Flutters x 5 IC