Category: Uncategorized

Date: 2025-12-19
AO: terrapin-station
Q: Flipper
PAX: Ice Tea, Popeye, Jenner, Ripcord, Robo, V8
FNGs: None
COUNT: 7
WARMUP: SSHs, HBs, WMs, WMHs, RVEs, world’s greatest

THE THANG: With the kettlebell, mosey over to the front of O’Connell. A couple of stops along the way for some kettlebell squats and planks.

2 rounds of step ups, durkins, dips, and then more moseying to the other parking lot with a stop for Ricky Bobby Planks w/ Kettlebell (“RBPK”)

Back to Tuckahoe for a couple of rounds of: farmers carry’s, pull ups, bear crawls, thrusters, walking lunges, squats

MARY: Freddie Mercury, toy soldiers

ANNOUNCEMENTS: happy house this evening. Inside voices at Yorktown.

COT: even though this time of year can feel stressful and overwhelming at times, let’s stop to remember other families who have had their holidays impacted by some of the terrible tragedies over the past week. No matter how stressful or busy things get for us in our daily lives, there are always others out there that are going through much more difficult times.

Tags: terrapin-station, Ice Tea, Popeye, Jenner, Ripcord, Robo, V8

Date: 2025-12-19
AO: thefarm
Q: Infinity
PAX: Firehead, Running Man, Squatter, Trilogy
FNGs: None
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Willy Mays Hayes, Beet Pickers, World’s Greatest Stretch, and mosey.

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 each round, sprint 30m out and back. Play the Holiday Favorites station on Amazon Music and perform 5 burpees each time a song plays that the Q dislikes.

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 SSHs (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) ghb.
10 Jump Squats (Ten lords a-leaping)
11 Typewriter Merkins (Eleven pipers piping)
12 Toy Soldiers (Twelve drummers drumming)

Mary: American Hammers and Crunchy Frogs.

Announcements:
– Ruck tomorrow with Trilogy as Q
– Firehead Q Monday

CoT:
Tonight I will be celebrating 23 years of marriage. My biggest lesson learned is the importance of a quick, sincere apology. Jesus says, “Agree with your adversary quickly, while you are on the way with him, lest your adversary deliver you to the judge, the judge hand you over to the officer, and you be thrown into prison” (Matthew 6:25-26). be celebrating 23 This especially applies to those closest to us. May we have patience and set aside pride so that we use the quick apology to keep our relationships healthy.

Tags: thefarm, Firehead, Running Man, Squatter, Trilogy

Date: 2025-12-19
AO: atlantis
Q: Hubble
PAX: Hammer, Mom’s Spaghetti, Smokee
FNGs: None
COUNT: 4
WARMUP:
– Seal Jacks
– Root vegetable extractors
– Hillbilly walkers
– Arm circles
– Mosey to quarry
THE THANG:
Get rocks
3x Boardwalk circuit
– John Cusack (overhead carry) 200 yds
– 30-60s Weighted Al gore
– Weighted Lunge walk 100 yds (ab twist on way back
– 21x Standing Skull crushers
– 2×10 Weighted Step ups
– 20 Weighted squats
Return rocks
Bernie Sanders back to Mary
MARY:
– Hollow body hold
– Superman hold
ANNOUNCEMENTS:
See main channel for region calendar and other updates.
IT changes to slackblast and Q signups
COT:
Lifecycle of a rock – Pick it up, carry it for a while, get to know its weight, move it from place to place, and even sing it a song (Hammer). You may even hold onto it longer than others ( Mom’s Spaghetti ). Then finally, it’s time to put it down and move on.

Over time we grow accustomed to our burdens and they become part of who we think we are – remember that sometimes, it’s just a rock.

Our thoughts are with you Bougie.
Safe holiday travels everyone.

Tags: atlantis, Hammer, Mom’s Spaghetti, Smokee

Date: 2025-12-19
AO: sparta
Q: Pop Fly
PAX: NOAA, Rambler, Monk, Battleship, Crop Duster, Doodles, Peanuts FNGs: None
COUNT: 8
WARMUP: Yes

THE THANG: The 12 Days of Pax-mas. Run to the 30 yd line between days 1 Blockee (partridge in a pear tree)
2 Blockees (2 turtle doves)
3 Calf Raises (3 French hens)
4 No Surrenders (4 calling birds)
5 Merkins (5 golden rings)
6 Lunges (6 geese a laying)
7 OH Presses (swan’s swimming)
8 Curls (8 maids milking)
9 Rockettes (9 Ladies Dancing)
10 Jump squats (10 Lord’s leaping)
11 Carolina Dry Docks (11 pipers piping)
12 Hand Release Burpees (12 Drummers Drumming)

MARY: Yes. Ring of Fire with Pax choosing their favorite exercise

ANNOUNCEMENTS:
– 24 Dec – Brunch at Doodles
– 30 Dec – Drinks at the Horse Farm NOAA

COT: The Q shared how the COT from the day before (Toolbox) presented itself that night for the Q. It was fresh on the mind of the Q and provided sage council for his actions.

Tags: sparta, NOAA, Rambler, Monk, Battleship, Crop Duster, Doodles, Peanuts

Date: 2025-12-19
AO: theaerie
Q: Lonestar
PAX: Trifecta, Manna (F3 Orlando)
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
Xmas light ruck with 2.0 on Monday!
COT:

Tags: theaerie, Trifecta, Manna (F3 Orlando)