Category: Uncategorized

Date: 2023-12-18
AO: acropolis
Q: Hightower
PAX: Doodles, Gadget, True North, Pop Fly, Peanuts
FNGs: None
COUNT: 6
WARMUP:
A few warmup exercises then stretching. Then on the move with Butt kickers, high knees, then easy Fellowship jog to front of Woodson HS.

THE THANG:
Rinse & Repeat Loops:
10 burpees
10 sec wall sit
20 Derkins
10 box jumps
Run circle around front parking area
Rinse & Repeat 4 loops

MARY:
Ring of Fire rounds for Mary

ANNOUNCEMENTS:
Upcoming 2F for westside Jan 11, details to follow
F3 The Capital Shirt & Hat order, closes tomorrow 12/19

COT:
It’s the holiday season, many spirits are up for Christmas! However let’s be the leaders for our family and friends, some may be stuck in endless loop of life, not in the holiday spirit. So let’s stay in touch with parents, siblings, friends leading into holidays, check in, see how they’re doing.

Date: 2023-12-18
AO: thepatriot
Q: Booking
PAX: Hobbyhorse, Strange Brew, Anchorman, Legacy, Big Short, bogey, Gherkin, Lucius, citrus, Major Payne, Wedding Singer, Smokey, Boardwalk, Ice Tea, CableGuy, Coconuts FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry Pickers, WM Hayes, Down Dog, World’s Greatest Stretch, Michael Phelps THE THANG: Line up on Goal line
Bear Crawl to 50 yard line- 50 Calf Raises- run back to Goal line Bear Crawl to 40 yard line- 40 Squats- run back to Goal line Bear Crawl to 30 yard line- 30 Air Press- run back to Goal line Beat Crawl to 20 yard line- 20 Merkins- run back to Goal line Bear Crawl to 10 yard line- 10 Never Surrenders, run back to Goal line
Partner up for Doar- Partner A run to 50 yard line while Partner B does exercises- switch 50 burpees
100 plank jacks (i/c)
150 squats
200 SSH (s/c)

Switch partners- Partner A does 5 burpees while Partner B lunge walks from goal line down field. When Partner A is done with burpees run to meet Partner B- switch until collectively you reach the opposite goal line.

Group sprint to opposite goal line- followed by 30 merkins

MARY: LBC, Flutters, Penguin Crunches, Toy Soldiers, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: T shirt order- check slack for various offerings before order deadline
COT: Holidays are a time to celebrate with friends and family, be thankful for your blessings, and think about personal and family goals for 2024. However, some struggle during the holidays for various reasons, reach out to those you haven’t heard from in a while and check in. You never know who might be in need for a should to lean on or an ear to listen.

Date: 2023-12-18
AO: thefarm
Q: Infinity
PAX: Sparky
FNGs: None
COUNT: 2
WarmUp: SSHs, Air Squats IC, Beet Pickers IC, Don Quixotes, Merkins IC, and Mountain Climbers IC

The Thang:
Four Rounds of:
12 Burpees, 12 Box Jumps, and 30-sec Wall Sit
Four Rounds of:
12 Merkins, 12 Bonnie Blairs, and 30-sec Wall Sit
Two Rounds of:
Mountain Climbers with feet on wall, 15 Squats, and 10 Tricep Dips IC Three Rounds of:
30 sec Balls to Wall, 30-sec Al Gore, and 10 Tricep Dips IC

Mary:
Flutter Kicks
Rosalita
Side Crunches
Reverse Crunches
The Jamie: 20-sec Boat Pose, 20-sec In-and-Outs, and 20-sec Boat Pose

CoT:
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.

Date: 2023-12-14
AO: freestate
Q: Deagle
PAX: Horshack, CashOnly, Cannoli, Bluto, Mark Michael, Mumford, Dungeon Master, Brony, Only Hope, Iron Dome FNGs: None
COUNT: 11
WARMUP:
• SSH x 10 IC
• Imperial Walkers x 15 IC
• Monkey Humpers x15 IC
• Hairy Rockets x15 IC
• Arm Circles x10 IC
• Michael Phelps x10 IC
• SSH x15 IC
• Cherry Pickers x 20 IC
• Seal Claps x 10 IC
• Windmills x 15 IC

THE THANG:
8 Exercises 1 through 8 reps each
• Burpee
• Squat
• Star Jump
• Mountain Climber
• Diamond Merkin
• Shoulder Taps
• Flutter
• Reverse Crunches
Suicide on the blacktop
There is a 9th candle… 9 repeats of each exercise

MARY:
• X Factor x15 IC
• Dying Cockroach x 15 IC
• V-Ups
• Little Mermaid
• Travoltas
• The pinguin x15 IC

ANNOUNCEMENTS:
COT:

Date: 2023-12-14
AO: thehighlands
Q: Traveler
PAX: Toolbox, Hard Knox, Monk, Jag, Katniss, Animal, Knievel, LTD, FNG Gritty, FNG Play-Doh FNGs: 2 FNG Gritty, FNG Play-Doh
COUNT: 11
WARMUP:
LBAC, Michael Phelps, Moroccan Night Clubs, Mosey around the field with butt kickers, high knees, and regular. Full field sprint and back pedal.

THE THANG:
EMOM for 8 minutes:
10 tuck jumps, 10 WWIIs, 10 bonnie blairs SC, 10 yard bear crawl, 10 yard crawl bear. Probably a bit ambitious for 1 minute. PAX modified the counts as necessary.

Diego – Like Dora 1-2-3, but harder
PAX partnered up. PAX 1 starts working on the exercise count while PAX 2 runs to midfield and back. Flapjack, and continue count where PAX 1 left off. The exercises were:

100 – ‘Merkins
150 – Overhead press w/ block
200 – LBC
150 – Block Curls
100 – Squats w/ Block

Ring of Fire: Planks and 5 merkins each

MARY: American Hammers and Flutter Kicks
ANNOUNCEMENTS: Major Payne convergence, all PAX are welcome at the General on Tuesdays

COT:
For Catholics this Sunday is Gaudete Sunday, which means Rejoice. All of the Scripture readings this Sunday encourage us to rejoice. It’s a good reminder that our faith should be a source of joy for us and for others. There’s plenty of opportunity to be disciplined and scrupulous no doubt. But it’s the joy that we live in that will bring others to Christ. So let’s be men of joy today.