Category: Uncategorized

Date: 2023-12-20
AO: thepatriot
Q: Strange Brew
PAX: Boardwalk, bogey, CableGuy, Hobbyhorse, Ice Tea, Lazlo, Lucius, My Space, Shake ‘N’ Bake, Wedding Singer, Vila, Overthrow FNGs: None
COUNT: 13
WARMUP: SSH; IW; M Phelps; CP; WMH; DD; CK; Lap
THE THANG: Ascending and descending rounds of 1 Blockee, 2 Thrusters, 3 Atlas Shrugs, 4 Overhead presses, 5 Elf on the shelfs, 6 WW III, 7 Flutter kicks, 8 leg lifts, 9 Coupon squats, 10 Calf raises, 11 Coupon swings, 12 Curls; Coupon carry or lap between rounds MARY: Nolan Ryan x20, Mountain Climbers x20, Toy Soldiers x30 ANNOUNCEMENTS: Q slots available in January
COT:. Traveling home for the holidays for the first time in several years. Looking forward to the trip although there have been times of stress in the past. I have been thinking a lot lately about a Victor Frankl quote “Between stimulus and response there is a space. In that space is our power to choose a response. In our response lies our growth and our freedom.” It doesn’t matter what others say or do or our external situation, we never lose the ability to choose our response. There is a lot of agency in this way of thinking. Happy Holidays! SYITG

Date: 2023-12-20
AO: ignite
Q: Booking
PAX: meister, Goldfish, Kipchoge, Major Payne, Legacy, Gherkin FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai, Michael Phelps
THE THANG: Mosey to Capital Area Pediatrics Parking lot where coupons greeted us. We divided into 3 groups
to rotate between 2 stations and a lap around the parking lot. We did 6 total rotations as follows

Station 1
Plank jacks
Burpees
Merkins
Hand Release Merkins
Shoulder taps
Diamond Merkins

Station 2 (coupons)
Overhead press
Low row
Man makers
Curls
Chest press
Squats

Station 3- lap around the parking lot

MARY: LBC, Toy Soldiers, Dirty Dog, Donkey Kicks, Flutter kicks, Calf Raises ANNOUNCEMENTS: sandlot 2.0 friendly this Saturday at Dorothy Hamm Middle School
COT: Holiday season gives us an opportunity to be with family and friends to celebrate birth of Christ and our blessings. Remember the holidays can be tough for some for a variety of reasons so be sure to reach out and lend a shoulder to lean on or an ear to listen to friends, family, coworkers, PAX whom you haven’t heard from in a while or you know may struggle

Date: 2023-12-19
AO: thegeneral
Q: Gherkin
PAX: Hard Knox, Toolbox, Lazlo, @Apples
FNGs: None
COUNT: 6

Warm Up
Imperial Walkers, Hillbillies
Side Straddle Hop, Willie Mays Hays, Michael Phelps
Cherry Pickers, world’s pretty good stretch, down dog

The Thang
Bear-ly One Lap
On the track, the PAX perform 1 set of exercises, bear crawl about 25 yards around the track, perform a second set of that exercise, bear crawl again, perform a third set of that exercise and bear crawl once more. Repeat with all 7 exercises. Merkins 20, 30, 20
Squats 30, 40, 30
Burpees 15,15,15
Bonnie Blairs (IC) 15, 15, 15
Shoulder Taps (IC) 20, 30, 20
Bobby Hurley 20, 30, 20
Merkins 20, 30, 20

MARY
Flutter kicks
Leg lifts
LBCs
Plank

Announcements
Last day to order F3 swag

COT
I’ve heard this quote 2 ways..
Pain is temporary…
Quitting lasts forever
Victory last forever

When you hear this quote, it’s easy to think about “big” moments, usually in sports. But we all know that for life, it’s the many little moments that matter.

When you define victory in a broad way, and think about all of the times during the day or week you could quit, this quote becomes more personal.

Such as when you have a chance to read 1 more story at bedtime, do you take it or do you quit? When there is a teachable moment with your child, d

Date: 2023-12-19
AO: delphi
Q: Pop Fly
PAX: Glee, Obadiah, Derecho, Monte Karlo, Nano, K-Pop, Crop Duster, Ashe, Rambler, Peanuts, Rocket, Red Oktober FNGs: 1 Red Oktober
COUNT: 13
WARMUP: SSHs, Warm up lap, Squats, Lunges, Merkins, WGS, Cobra Dogs

THE THANG:
90 Second EMOM + DORA
Partner A runs to 50yd line with Coupon / Partner B does exercises. Switch at Goal Line. EMOM:
Partner with Block – 3 Blockees
Partner at Goal – 5 Hand Release Merkins
DORA:
50 Carolina Dry Docks
100 Lunges
150 Sit Ups
200 SSHs (SC)
250 Calf Raises
200 SSHs (SC)
150 Sit Ups
– ran out of time

MARY: Stretching

ANNOUNCEMENTS: Shirt Order, Pending and forthcoming Happy Hour in January

COT: We all deal with demons. Extend a hand and a smile and you may just help somebody’s day. Not just during the holiday period, but everyday.

Date: 2023-12-19
AO: atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Bratwurst
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Willy Mays Hayes, Beet Pickers, Michael Phelps, 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 25m out and backward run 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)
10 Jump Squats (Ten lords a-leaping)
11 Typewriter Merkins (Eleven pipers piping)
12 Toy Soldiers (Twelve drummers drumming)

Mary: Flutter Kicks and American Hammers

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.