Category: Uncategorized

Date: 2023-12-22
AO: thefarm
Q: Infinity
PAX: Sparky, Moneyball
FNGs: None
COUNT: 3
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. 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 Al Gore for 30 seconds (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)

CoT:
Shared a brief story about David Goggins, a super athlete, when he was overweight and out of shape. One night he was eating doughnuts on his couch when he saw an ad for the Navy Seals and wondered how it would feel to be like them. Suddenly, he had an epiphany: not only would he join up, but, he said to himself: “I am DONE seeking purpose in comfort.” In other words, no longer would he seek out comfort, but discomfort, since no one ever accomplished anything great by trying to be comfortable.

We recalled the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4). The Blue Pill is the choice of the easy, false life society would have us live. The Red Pill is the choice of the hard, true life of the high impact man (HIM).
The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP. This is how we fight back at what is trying to drag us down in life.

Many great people have embraced discomfort to achieve success. Tony Robbins starts each day by jumping full body into a tub of ice water. We don’t have to get a tub of ice water, but getting up early and coming out in the dark, cold morning for a beat down is equivalent. It is uncomfortable to the extreme, and it is a great way to train your brain to accept discomfort to achieve success.

Date: 2023-12-22
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3
WARMUP:

Mosey
SSH
windmill
Imperial walker
Michael phelps
Stretch
Arm circles big/small
Cherry picker

THE THANG:

Shovel flag, set in the center with markers laid out in a five point star. PAX start at flag with a Mary exercise and move from the center to each marker for a coupon exercise, then returning to the flag for more Mary. Repeato.

Start at the flag with coupons
American Hammer
Carry coupon to 1 for thrusters
Carry to flag for flutters
Carry to 2 for Elf on the Shelf
Carry to flag for Jingle Balls
Carry to 3 for HSKT
Carry to flag for WW3
Carry to 4 for Squat
Carry to flag for Crunchy Frog
Carry to 5 for Kbell Swings
Carry to flag for Tappy Taps

Finish up with Little Merkin Boy:
Little Drummer Boy-planks all day long and then merkins on each Pa Rum Pa Rum Pum

MARY: Did it
ANNOUNCEMENTS:
Dec 28…family Christmas rock rescheduled to Thursday evening. Follow Monday night Ruckers channel for details.

Dec 30… finish the year strong at Sky Meadows for the end of year Hike/ Ruck. 8am for 8 miles. See the Monday night Ruckers channel for details

COT:
Focus on a friends family loved ones this time of year. Don’t just be around them be with them.

Prayers for safe travels and health.

Date: 2023-12-22
AO: horizon-ao
Q: Disco
PAX: Attache’, Gherkin, Kodiak, Magoo, Mr Haand, Old Bay, Shake ‘N’ Bake, vplaxico, Tomb Raider FNGs: None
COUNT: 10
WARMUP: SSH, Moroc night club, m Phelps, root veg extractor, WMH, D Dog/C Kai/child’s pose, OYO THE THANG: repeat 3x:
5x High Knees w. Pause
10x Traveling Bear Flips
5x HKwP
10 x Lateral Bear Crawl and Death Roll
5x HKwP
10x Lateral Plank Walk and Swimmer Merkin
Run a Lap
MARY: EOPO: Bird Dog, LBCs, Flippers, Imperial Walkers, Body Saw, American Twists, Aquaman, 57 J Los, etc. ANNOUNCEMENTS: Call Magoo if you want to work out Monday – no scheduled Q.
COT: QIC appreciates friends made through F3, commits to (continue to) return the support in the year ahead.

Date: 2023-12-21
AO: apollo
Q: Obadiah
PAX: Obadiah
FNGs: None
COUNT: 1
WARMUP: SSH, Imp walkers, WMHs, cherry pickers, frankensteins, butt kickers – mostly stuff to stay warm

THE THANG:
Murder bunny 10 – 10 thrusters
400M Lap
Murder bunny 10 – 10 thrusters, 20 merkins on the block
400M lap
Murder Bunny 10 – above +30 kettlebell swings
400M lap
Murder Bunny 10 – above + 40 curls
400M lap
Murder Bunny 10 – above + 50 windshield wipers

Descend from the 50 on down until time called

MARY: no time
ANNOUNCEMENTS: no announcements
COT: Q had to think really hard about leaving the comforts of the car for the cold, on his own, but part of taking the Q was sabotaging myself to just get it done…got out there and “may as well.” Lesson? Make choices against yourself. Don’t simply select the default setting.

Date: 2023-12-21
AO: edge_of_reason
Q: Quip
PAX: Card Shark
FNGs: None
COUNT: 2
WEATHER:
Crisp 30°
WARMUP:
10cc Windmills
10cc Grass grabbers
20 straight count Al gores
10cc SSH
OYO Arm stretches

THE THANG:

Twelve different exercises done in the same format as the song “Twelve Days of Christmas” ladder style…. Start with first exercise, go to 2nd and then first again, go to third, then, second, then first….the whole way up to twelve. Exercises were:
1 Plank – variations of 45 sec to 60 sec low plank, high plank, hold left foot up, hold right foot up, feet on bench plank, feet on table and feet above head then back down. 2 Flying Squirrels OYO
3 Merkins IC
4 Monkey Humpers IC
5 Plank Jacks IC
6 Flutter Kicks IC
7 Lunges each leg OYO
8 Mountain Climbers IC
9 V Ups OYO
10 Sumo Squats OYO
11 Big Boy Sit Ups
12 Absolutions
Made it to the 10th day of the 11th day of Christmas and had to Omaha

ANNOUNCEMENTS:
-Thanks to Puppy Chow of F3 PGH who I stole this workout from.

COT:
-safe travels
-Cardshark’s Aunt Bobbie Dohery is not doing well health-wise.