Category: Uncategorized

Date: 2025-12-11
AO: thehighlands
Q: LTD
PAX: Kenary (F3 Shenandoah), Katniss, Jag, Hard Knox, LTD, Spud FNGs: None
COUNT: 6
WARMUP: world’s greatest stretch, Santa overhead claps, snow shovel squats, 20 reindeer kicks OYO competition
THE THANG: open gifts in order of performance: sleigh bell = kettle bell; box of snow = snow shovels; Yule log = axe and maul; ski pass = K2 skis; Jack Frost = farm jack; Christmas ornament = Christmas tree; Santa’s belly = sandbag; and finally a receiver hitch is better to give than receive; divide into North Pole and South Pole teams; workout stations where everything is a competition and we always carry our toys with us, winner at each station gets to exchange their toy with another and says “it’s better to give them receive” – first station is 50 yards of lunges and run back; North Pole versus South Pole sled race; 50 yards of bear crawl; 50 yards of overhead carry; North Pole versus South Pole sled race and modified drunk Santa carry; 25 yards of low crawl; 50 yards of broad jump Burpee‘s; 75 yards of farmers carry; 50 yards of four lunges and 10 merkins on repeat; 50 yards of JAG and “ho ho ho” MARY: dirty pointer reindeer; flutter kicks; world’s greatest stretch
ANNOUNCEMENTS: last Highlands F3 of 2025 is next week, wreath laying at Arlington national Cemetery is this Saturday morning
COT: We talked about all of the things that December 11th is famous for, ranging from George Mason’s birthday to Mohammad Ali’s last fight to the national have a bagel day. We honed in on national stretch day. Each of us verbally affirmed that we would stretch ourselves today in a way that would help someone else

Tags: thehighlands, Kenary (F3 Shenandoah), Katniss, Jag, Hard Knox, LTD, Spud

Date: 2025-12-10
AO: horizon-ao
Q: Purple Rain
PAX: Kodiak, vplaxico, Disco
FNGs: None
COUNT: 4
WARMUP:
– Side straddle hop
– Imperial walkers
– Hill billy
– Willie Mays Hays
– Cherry pickers
– Little bitty arm
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
THE THANG:
Run the neighborhood; stop at houses with stunning Christmas lights and exercise – Merkens (arms)
– Bobby hurleys (quads)
– Dips (arms)
– Diamond merkens
– Wide merkens
– Reverse merkens

MARY:
Penguin crunch
Box cutters
Plank punch
Plank jack

ANNOUNCEMENTS:
Kodiak’s open house is coming soon

COT: for some it’s been a tough year. Take a moment and spread joy by recognizing someone for their good work or something kind that they did.

Tags: horizon-ao, Kodiak, vplaxico, Disco

Date: 2025-12-10
AO: ao-the-bullpen
Q: Trolley
PAX: Peanuts, Peloton
FNGs: None
COUNT: 3
WARMUP:
Ssh, wmh, imperial walkers, cherrie pickers, arm circles, down dog, kobra kai, mosey around baseball field

THE THANG:
Mosey to foul pole and back to home plate
1 Burpee
2 Burpees
3 No Surrenders
4 Seal Claps
5 “O”s
6 Al Gore
7 Michael Phelps
8 Toy Soldiers
9 Rockettes
10 White Men Can’t Jump Squats
11 Typewriter Merkins
12 Burpees

MARY: no time
ANNOUNCEMENTS:
COT:
An annoying song with a great legend of teaching the Christian catechism in England during the middle ages. Total number of items is 365, total cost over $212k today.
Catechism for catholics in England. 364 total. The 12 days of Christmas last from Christmas Day till Epiphany not now (which is advent). Christian identification of items:
The Partridge in the Pear Tree is Jesus Christ.
The 2 Turtle Doves are The Old and New Testaments.
The 3 French hens are Faith, Hope and Charity, the theological virtues. The 4 Calling Birds are the four gospels and/or the four evangelists. The 5 Golden Rings are the first five books of the Old Testament. The 6 Geese A-laying are the six days of creation.
The 7 Swans A-swimming are the gifts of the Holy Spirit, the seven sacraments. The 8 Maids A-milking are the eight beatitudes.
The 9 Ladies Dancing are the nine fruits of the Holy Spirit. The 10 Lords A-leaping are the ten commandments.
The 11 Pipers Piping are the eleven faithful apostles.
The 12 Drummers Drumming are the twelve points of doctrine in the Apostle’s Creed.

Tags: ao-the-bullpen, Peanuts, Peloton

Date: 2025-12-10
AO: thefarm
Q: Firehead
PAX: Trilogy, Lumbergh, Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, Don Quixotes, Willie Mays Hayes, Mosey Around the fields

THE THANG:
Each Cycle included 15 rounds rotating through each station

Cycle 1:
Merkin
Plate Curl
Goblet Squat
Mountain Climbers
Coupon Overhead Press

Cycle 2:
Coupon Row
Plate Swing
SSH
Coupon Skull Crushers
Inchworm Merkins

MARY:
Flutter Kicks, Side Crunches, LBCs, Penguin Crunches

ANNOUNCEMENTS:
Moonshine Q for Friday

COT:
If you haven’t yet, take time to really get into Christmas season by listening to music, watching movies, or whatever helps you get into the season. It only comes once a year and you’ll enjoy it more if you do.

Tags: thefarm, Trilogy, Lumbergh, Running Man

Date: 2025-12-10
AO: compound
Q: Corkscrew (F3 The Capital)
PAX: Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, Cherry Pickers, World’s Greatest Stretch THE THANG:
Ricky Bobby to Mom’s garage. Sprint up ramps, mosey on flats. WW1s + High Planks on odd floors. Sets of 10, 15, 20. Down the steps to end.
Ricky Bobby to underground garage. Dead Hang + 5 Pull-Ups + Monkey humpers. DH and MH progression of 10 (sec), 15, 20
Ricky Bobby to field. Coupon Curls, Goblet Squats, Pickle Pointer Press – sets of 10, 15, 20. Farmer Carry in between sets
MARY: Butterfly stretch, Down Dog, Shoulder stretch (the Sprinkler?), Bicep stretch
ANNOUNCEMENTS: Arlington Cemetery wreath laying this Saturday (12/13) – clean-up on 1/10. Holiday 2nd F (see channel for details)
COT: Seek progress, not perfection. Chasing perfection can add undue stress. Seeking progress gives opportunity for learning and growth. Start thinking of New Years Resolutions. Find something you did well yesterday and try to improve on it tomorrow

Tags: compound, Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel