Category: Uncategorized

DATE: 2021-12-14
AO: General
Q: Booking
PAX: 2 percent, Lazlo, Speedo, Toolbox, Traveler, Fairweather FNGs: Fist bump, Babble
COUNT: 9
WARMUP: SSH, Windmills, Hillbillies, Arm Circles, Michael Phelps, Cherry Pickers, Willy Mays Hayes
THE THANG: PAX lined up on goal line and executed 10 merkins / 1 burpee then ran to opposite goal line and back to 10 yard line where PAX executed 9 merkins/ 2 burpees. Merkins were reduced by 1 and burpees increased by 1 at each 10 yard line increment until the PAX reached the opposite goal line. PAX did 15 dirty dogs and mule kicks on each leg. PAX then worked their way back to other goal line doing the same routine starting with 10 SSH/1 body weight squat. Once at the opposite goal line PAX did a bear crawl to 10 yard line with 10 WW1 sit ups/ 20 yard line 10 Freddy mercuries/ 30 yard line 10 heels to heaven – we worked our way back to the goal line with lunges and a variety of exercises at each 10 yard increment MARY: LBC, Flutter Kicks, Penguin toe taps
ANNOUNCEMENTS: Bowling Thursday
COT:Take time to disconnect from work and email during holidays and spent time with family and Friends

DATE: 2021-12-13
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Disco, 3 mile, Kodiak, Booking, Brown Bag, Poe, Undertow FNGs: attaché Kombucha
COUNT: 12
WARMUP: Around the circle with WMH, Cherry Picker, 100 Side Straddle Hops
THE THANG: DORA Frankenstein, LungeTwist, MuleKick, Squat-pulse-pulse-turn, Inchworms, FrogHop, DuckWalk, BearCrawl, and assorted anchor exercises. MARY: Around the Circle Up-Down Planks, V-ups. Assorted stretches. ANNOUNCEMENTS: Bowling This Tursday!
COT: Small steps (even silly small steps) can help overcome procrastination.

DATE: 2021-12-13
AO: Patriot
Q: Roadkill
PAX: Bone, CableGuy, Coconuts, Ice Tea, Lazlo, Lucius, Maj. Payne, My Space, Wedding Singer, Shake and Bake, 2 percent FNGs: @Bambino
COUNT: 13
WARMUP: Buttkickers, balance taps, bridges, bear planks, bending stretch
THE THANG: B-grade hill repeats with ascending count burpees on top, burpees and squats at the bottom for the six. Return to Patriot for 50 yard bear crawl out and broad jump with optional barrel roll to return. Broad arm merkins, Bonnie Blair’s, bridge march, big boy sit ups, bomber merkins in between. MARY: B’s with the legs alternating capital and small case
ANNOUNCEMENTS: Bowling Thursday – sign up in advance to secure the lanes
COT: Dietrich Bonhoeffer quote, “God cannot endure that unfestive, mirthless attitude of ours in which we eat our bread in sorrow, with pretentious, busy haste, or even with shame. Through our daily meals he is calling us to rejoice, to keep holiday in the midst of our working day.”

DATE: 2021-12-11
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, CashOnly, Butter, Forest
FNGs: Sherlock, IronMan
COUNT: 9
WARMUP:
25 ssh ic
15 swingbillies ic
15 windmills ic
10 el capitan out and back
15 cherry pickers ic
Round the world mirkins
Downward dog 10 count ic

THE THANG:
Pax runs 5k with one person dropping back and doing 5 burpees before sprinting to catch up to pax

MARY:
10 count plank jacks
10 count mountain climbers
10 count plank jacks
10 count mountain climbers
10 shoulder taps ic
10 xfactors ic
10 boxlaws ic
15 lbcs ic
10 long kick flutters ic
10 short kick flutters ic
10 long kick flutters ic

ANNOUNCEMENTS:
F3 Holiday Happy Hour – next Thursday, 7-9pm, Bowl America, Falls Church

COT:
Forest led the pax with a thank you prayer

DATE: 2021-12-11
AO: Basilica
Q: Rambler
PAX: Jag, Natty B’oh, JoelDoolin, Bones
FNGs: Brick, Kiwi, Shank
COUNT: 8
WARMUP: SSH, WMH, Three Point Toe Touch, Cherry Picker, Arm Circles
THE THANG: Fire line from basilica to schoolyard – included 2 breaks with 3 point squats and calf raises. Once at schoolyard, HIMs randomly selected playing cards and determined both the exercise options (squat/jump, burpee, Carolina dry dock, coupon overhead press, coupon BBS) and repetitions. 30 yard alternating bear crawl and crawl bear for about 25 yards with returns including a quick forward or backward jog. Hold with Al Gore while awaiting return of the 6 to begin next cars selection. After COT fellowship jog back to basilica for intentions. MARY: LBC. Scissor Kick. BBS.
ANNOUNCEMENTS: F2 Bowling (Thu), F3 Wreath Laying (Sat). #basilica and #olympus closed Xmas am.
COT: Holidays can be difficult for some; keep them in your mind; reach out and be kind.