Category: Uncategorized

Date: 2023-12-15
AO: thepatriot
Q: CableGuy
PAX: Magoo, Ice Tea, Roddick, 2 percent, Anchorman, Hightower, Big Short, Booking, Wedding Singer, Poe, Monk, Disco, Roadkill, Gherkin, bogey, Shake ‘N’ Bake, Legacy, Fish Fry, Major Payne, Defiance, Obadiah, Popeye, Popeyes, Doodles, citrus, Rambler, Strange Brew, Overthrow, Peanuts, Hobbyhorse, Jag, Jenner, Lucius, 3 mile FNGs: None
COUNT: 47
Warmup: SSH, HB, IMPW, AC, CP, WMH, DD, CK

Thang 1: Broke into four teams to work through the following, with a one minute EMOM 3 Burpee timer for spice: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)

Thang 2: Circle up for 10 Alt Shoulder Taps/10 Mountain Climbers IC x 5 rounds

Mary: LBC

COT: Thankful for what Major Payne launched here and how it’s benefitted hundreds of men and when you think of the network effect of making them better fathers, friends, neighbors and leaders, the network effect is massive. Jag, Jenner, Hightower, Lucius shared words as well.

Date: 2023-12-15
AO: thefarm
Q: Squatter , Infinity
PAX: Gekko (Keith Capp), Sparky, Firehead
FNGs: None
COUNT: 5
WARMUP:
Infinity Qd the warm up while waiting for Squatter to arrive. Thanks!

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2:
Coupon Curls
Bonnie Blairs
American Hammers
Jump Rope
Merkins

Mosie to end of field and back

Set 2 x2:
Bent Over Rows (coupon)
Squat Jumps
Mountain Climbers
Rockette
Merkin Jack

MARY:
Flutter Kicks IC
LBCs
Rosalitas IC
Freddy Mercury IC
60s Bear Hold

ANNOUNCEMENTS:
Last 8 miles of Fairfax Cross County Trail hike on Sat, Feb 10 Rucking tomorrow (Saturday), start time 0630
Monday Q is Firehead

COT:
Shared the cancer survivor story of my mother-in-law and encouraged PAX to enjoy every day to the fullest with their loved ones.

Date: 2023-12-13
AO: theaerie
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:
Mosey, side straddle hops, michael phelps, bat wings, L/R kicks,

2 sets of:

12 Burpee to Squat

12 Plank Jacks

12 Left Side Plank Elbow to Knee

12 Russian Twists

12 Cross Jacks

12 Curtsy Lunges

12 Right Side Plank Elbow to Knee

12 Speed Skaters

12 Up/Down Planks

12 Reverse Crunches

12 Sumo Squats

12 Jumping Jacks

ANNOUNCEMENTS:
Holiday lights family ruck 12/22 or 12/21. End of the year brew/run ruck tbd.

COT:
Community outreach, stay connected with your community and look for ways to improve it.

Date: 2023-12-14
AO: olympus
Q: Pop Fly
PAX: Ashe, Blue Steel, Crop Duster, Doodles, Pole’er, Peanuts, Bailiff FNGs: 1 Bailiff
COUNT: 8
WARMUP: Warm Up Lap, SSH, Squats, Merkins, World’s Greatest Stretch with modifications thrown in for extra greatness, Bent knee toes touches.

THE THANG: 12 Days of Christmas. Perform each day of Christmas exercise. Run to the 30 yd line and reverse run back. Perform all the ‘day’s’ exercises on your way down the days. Follow along with the song. Super easy. Day 1: 1x Reverse Lunge (both legs)
Day 2: 2x Shoulder Taps (IC)
Day 3: 3x Burpees
Day 4: 4x Squat Jumps
Day 5: 5x Merkins
Day 6: 6x Knee Dips (both legs)
Day 7: 7x Carolina Dry Docks
Day 8: 8x Big Boy Situps
Day 9: 9x Mountain Climbers (IC)
Day 10: 10x SSH (IC)
Day 11: 11x Double Squats (IC)
Day 12: 12x No Surrenders (IC) (Ex – on the 12th day of Christmas, PAX performed all exercises). MARY: No Time
ANNOUNCEMENTS: 2F event tonight!
COT:
(1) Success Comes From a Long Obedience in the Same Direction
(2) 2F events are the glue that bind us together. Go to as many as you can. Start your own.

Date: 2023-12-14
AO: edge_of_reason
Q: Forest
PAX: Chef, Card Shark
FNGs: None
COUNT: 3
WARMUP:
All IC x20
Imperial walkers
Overhead arm claps
Air presses
Ssh
Run 1 lap
THE THANG:
Pull-ups x10
Chin ups x10
Lateral pulls x10

Burpees x50
Squats x50
LBCsx50
Run

Burpees x40
Squats x40
LBCS x40
Run

Burpees x15
Squats x15
LBCS x15

Recover recover

ANNOUNCEMENTS:
Meck Christmas party this Saturday!

COT:
Growth of F3. Praise that Forest will once again be gainfully employed.