Category: Uncategorized

Date: 2025-12-12
AO: horizon-ao
Q: Poe
PAX: Disco, Kodiak, 3 mile, sticks, Attache’, Gherkin
FNGs: None
COUNT: 7
WARMUP: SSH, LBAC, MP, IW, Cherry Pickers, WMH, down dog, WGS

THE THANG: Exercises set to Cupid Shuffle

Round 1: Down, down = airsquats, to the left/right = forward/backward lunges, kick = forward kicks, walk = no surrenders, other lyrics = mosey
Round 2: Down, down = merkins, to the left/right = plank shuffle left/right, kick = back kicks, walk = mountain climbers, other lyrics = mosey
Round 3: Down, down = sit ups, to the left/right = penguin ankle taps, kick = Freddy Mercuries, walk = flutters, other lyrics = hold Al Gore

7 rounds of “rest” exercise – partner up, inflate a balloon; take turn tapping the balloon up in the air and keep it off the ground; after each tap, do 1 burpee

Round 4 = repeat round 1
Round 5 = repeat round 2

MARY: repeat round 3

ANNOUNCEMENTS: Arlington Cemetery Wreath laying this Saturday.

COT: It’s definitely great to do all the big vacation things and celebrate life events. But, since had some free time the last couple of months, my M and I have been going to the movies every Tuesday evening and it’s just as important and just as much fun to “celebrate” the routine.

Tags: horizon-ao, Disco, Kodiak, 3 mile, sticks, Attache’, Gherkin

Date: 2025-12-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: John Kluge, Jeremy Hurlbutt
FNGs: None
COUNT: 3
WARMUP:
15 SSH IC
10 windmills IC
10 high knees IC
10 IW IC
10 squat jumps SC
10 hairy rockettes
Greatest stretch

THE THANG:
1 Squat, 20 Thrusters
Jog 25 yards
2 Squats, 19 Thrusters
Jog 25 yards

All the way down to 20 Squats, 1 Thruster

Mosey on the 5’s

MARY:
10 BBS SC
15 LBC IC
15 Penguins IC
8 Flutter low/fast IC, 8 flutter high/slow IC
10 Scissors IC

ANNOUNCEMENTS:
New AO in Mt. Airy MD – Expansion is happening in our area let’s continue that momentum and growth!

COT:

Tags: potomac-rising, John Kluge, Jeremy Hurlbutt

Date: 2025-12-12
AO: thepatriot
Q: Jag
PAX: Flipper, Anchorman, Shake ‘n’ Bake, Big Short, Bob the Builder, Fiddler, NASCAR, Rim Fire, SAAS, Boardwalk, CableGuy, Short Rib, citrus, Smokey FNGs: None
COUNT: 15
WARMUP: SSH; Air Press; Seal Claps; LBAC (F & R); IW; WMH; RVE; Down Dogs; Runners’; World’s Greatest; Cobra Kai – all 12-count

THE THANG: The PAX took a quick mosey, Reindeer-style, to the amphitheater. There, F3 gave us on the first day of F3-mas: 1 Burpee and a run around the theater.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a run around half of the theater.

On the third day, F3 gave us: 3 Little Tiny Dips (LTDs); 2 Burpees; 1 Burpee and a run around the theater.

F3 gave us on the fourth day: 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

On the fifth day, F3 gave us: 5 “O”s instead of Golden Rings; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

For the sixth day, F3 gave us: 6 Copperhead Squats instead of Geese-A-Layin’; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

On the seventh day of F3-mas, F3 gave us: instead of Swans Swimming, 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 WWIIs; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

On the eighth day of F3-mas, F3 gave us: 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

For the ninth day, F3 did not give us Ladies Dancin’, but 9 Rockettes! Then, 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (White Men Can’t Jump Squats); 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 White Men Can’t Jump Squats; 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Hands Release Burpees (after all of that grabbing of goodies); 11 Typewriter Merkins; 10 White Men Can’t Jump Squats; 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run back to the stadium—again, Reindeer-style.

MARY: Flutters, LBCs and LBCs – a 12-count each

ANNOUNCEMENTS: Wreaths at Arlington Cemetery tomorrow; 2ndF next Friday

COT: Although this is a season with a lot of demands on your time (family, friends, work, etc.), do not forget to take time to take care of yourself. It is not selfish. You cannot be there for others if you are not there for yourself. Out.

Tags: thepatriot, Flipper, Anchorman, Shake ‘n’ Bake, Big Short, Bob the Builder, Fiddler, NASCAR, Rim Fire, SAAS, Boardwalk, CableGuy, Short Rib, citrus, Smokey

Date: 2025-12-12
AO: thefarm
Q: Moonshine
PAX: Trilogy, Firehead, Running Man
FNGs: None
COUNT: 4
WARMUP:
– 12 Side Straddle Hops
– 12 Imperial Walkers
– 12 Don Quixotes
– 12 Arm Circles forward / 12 backward
– 12 Michael Phelps
– 12 Willy Mays Hayes

THE THANG:
The 12 10 Days of Christmas
1. Navy Seal Burpees
2. BBSU
3. Merkins
4. Flutter Kicks 🧱
5. Golden Ring (Mosey)
6. Dips
7. Squats
8. Coupon Curls 🧱
9. No Surrenders
10. LBCs
11. Overhead Press 🧱
12. Burpees

Made it through 10 days

MARY:
– 12 American Hammers
– 12 Windshield Wipers
– 12 Rosalitas

ANNOUNCEMENTS:
We need Qs for tomorrow’s ruck and next week.

COT:
Holiday traditions require commitment and a lot of work to keep them alive. The chaos of it all is what makes it fun. Embrace the suck. It’s magical.

Tags: thefarm, Trilogy, Firehead, Running Man

Date: 2025-12-12
AO: atlantis
Q: Bougie
PAX: Hammer, Hammerhead, Hubble, Teenager, True North, Smokey FNGs: None
COUNT: 7
WARMUP: mosey to DOT (led by #hammer), side straddle hop, Willie mays hays, root vegetable extractor (all in cadence)
THE THANG: 5 stations. 3 exercises per station. 2 rounds. Round 1 50 seconds on, 10 seconds off. Round 2 45 seconds on, 15 seconds off.

Station 1: 1/4 lb jump rope, merkins, inverted rows.
Station 2: 1/2 lb jump rope,sandbag step ups, kettlebell deadlift Station 3: 3/4 lb jump rope, sandbag curls, ruck plate tricep extension Station 4: 1 lb jump rope, merkins, band row
Station 5: 1 1/4 lb jump rope, banded squat, sandbag dead lift MARY: carry all the coupons back to #bougie’s car
ANNOUNCEMENTS: none (because the q forgot to ask!)
COT: Learning to do something isn’t about just picking it up and being good at it. It’s about being bad. For a really long time. And being okay with that. You have to get comfortable with that if you ever want to get better at something. And it’s never too late to pick up something new.

Tags: atlantis, Hammer, Hammerhead, Hubble, Teenager, True North, Smokey