Category: Uncategorized

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:

DATE: 2021-12-14
AO: Delphi
Q: Hightower
PAX: Ashe, Bluegrass, Dunder, Glee, Hightower, Hoolihan, K-Pop, Nano, Obadiah, YNAB, Juneau FNGs: None
COUNT: 11
WARMUP:
Warm up laps around field & stretches

THE THANG:
Partner up, Partner 1 does exercise then chases after Partner 2, while Partner 2 runs backwards full length of field. The Flip Flop to return. Round 1: 3 burpees
Round 2: 10 Merkins
Round 3: 15 squats
Round 4: 10 star jumps
Round 5: 3 Get-ups
After each round rotate partners.
Followed by general stretching before Mary

MARY:
First round of Mary, until I got spooked by crying foxes. Then we mosseyed to other side of field. To complete second round of Mary.

ANNOUNCEMENTS:
Prayers for families destroyed in Kentucky tornadoes.
2F Bowling Thurs in Falls Church
3F Wreathes across America Saturday

COT:
This is the time to Give. Find it in your heart to give to others. Christmas less than 2 weeks away. Much appreciation for all those that support Give to Give campaign.

DATE: 2021-12-14
AO: Freestate
Q: Old Bay
PAX: Old Bay, Deagle, Horshack, Butter, Winston
FNGs: Lefty
COUNT: 6
NOT A PROFESSIONAL – MODIFY AS NECESSARY
3 Keys to Mastering Slow Strength Training
Tension: How long they kept force applied against the muscle. Speed: The cadence at which they raised and lowered the weight.
Failure: Final reps should be a battle. Failure is growth – Muscles shake, don’t break WARM UP: –

Michael Phelps
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
Cherry Pickers

squeeze more muscle-making out of each rep’s three phases—positive, static, and negative—by doing them in slow motion – each exercise phase will have a cadence

Example – Merkin – Down 1,2,3 – stay in the down position 4,5,6, up slow 7,8,9

The Thang:

Plank Walkouts
Coupon Lunge (no coupon option body weight lunge)
Coupon Two Handed Row (no coupon option – JLo BirdDog)
Derkin
Coupon Squat
Coupon Military Press (No coupon option – dry dock)
Coupon Curl

Jog to laps to wall

London Bridge
Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position) Peoples Chair – add seal claps, kung fu
Wall Dirkins
Bodyweight Squats
Dips
London Bridge (again)

Bear Brawls

Mary:
Circle of Mary

Count-o-name-o-rama

COT
Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity

We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth

Failing in life is how you learn and grown, without any setbacks, there can be no come back