Category: Uncategorized

Date: 2025-12-17
AO: compound
Q: Hightower
PAX: Doodles, citrus, Ice Tea, Skidoos, Corkscrew (F3 The Capital), DR PAX: NancyLopez FNGs: None
COUNT: 7
WARMUP:
Stretching and warmup exercises, followed by fellowship jog into parking garage.

THE THANG:
Xmas BOMBS
Burpees, Overhead press, Merkins, Big Boys, Squats followed by lap up and around garage Round 1: 20 reps
Round 2: 15 reps
Round 3: 10 reps

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Many 2F opportunities through holidays, hope you can join at least 1!

COT:
Handle Hard Better
Keep finding ways to make yourself uncomfortable, that’s how we grow. Then we’ll learn to handle Hard things Better. If we’re not growing then we become Complacent. Self reflect on how you can make yourself uncomfortable for new year.

Tags: compound, Doodles, citrus, Ice Tea, Skidoos, Corkscrew (F3 The Capital), DR PAX: NancyLopez

Date: 2025-12-17
AO: thepatriot
Q: 2 percent
PAX: Bone, Rim Fire, Bob the Builder, Lazlo, CableGuy, Wedding Singer, Piano Man, Shake ‘n’ Bake, Muggins FNGs: 1 Muggins
COUNT: 10
WARMUP: Honkers; SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: After the warmup exercises were performed in the most difficult whisper voice ever, QIC was given permission to use his normal obnoxious volume to help the PAX learn the true meaning of Festivus: a non-denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole. • The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a burpee was performed collectively by the group. And now as Festivus rolls on, we come to the feats of strength.
• Baseball field walkway – pair up, 1 PAX carries the Festivus pole ~50 yards and back while the other PAX does a high knee skip. Switch exercises at the top. • Remaining PAX performs the following until each team returns: o Mountain Climbers
o Star Jumps
o LBC’s
o Heisman Shuffle
o Football fast feet/Get down’s

• Short mosey to the hand rails for – 3 rounds of Australian merkins(20)/Dips (20) • Mosey to the parking lot for Flying Dutchmen (Forward & Reverse)
• Mosey back to the field for the Festivus Ring of Fire – PAX took turns doing Festivus Pole goblet squats, planks and body weight squats (2 rounds)

MARY: Glute Bridge, Farmer Dan’s (thank you Lazlo), Alabama Prom Dates, Dirty Dog, Nolan Ryans

ANNOUNCEMENTS: Welcome FNG @Muggins! Happy Hour 12/19 5pm Taqueria Poblano, Wreaths Across America pick up 1/10

COT: Traditions are important. Even the silly ones. No matter what holiday you celebrate, real, fictitious, or nothing at all….QIC would like to wish all of you and your families a safe and happy December and a joyous New Year.

Tags: thepatriot, Bone, Rim Fire, Bob the Builder, Lazlo, CableGuy, Wedding Singer, Piano Man, Shake ‘n’ Bake, Muggins

Date: 2025-12-17
AO: horizon-ao
Q: Gherkin
PAX: sticks, Attache’, Kodiak, Disco, Purple Rain
FNGs: None
COUNT: 6
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch

THE THANG
Don’t be a PIG
• PAX take turns blindly drawing a slip with an exercise & 2 numbers. The high number is the max number of reps of that exercise and the low number is the min number of reps. The actual number is determined by rolling a die.
• Round 1: the PAX who chose the slip rolls a die and deducts that amount from the max number of reps required.
• The HIM can either be a pig and roll again or stop and lead the PAX in that many reps of the exercise. If he rolls again and the die lands on a 6 or 1, the round is over and all PAX perform the max number of exercises. Otherwise, he deducts that amount from the total and chooses to either lead the PAX in the exercise or be a pig and keep rolling.
• Repeat until a 6 or 1 is rolled or you reach the minimum number of reps permitted.

MARY
Flutter kicks, American Hammers, dirty donkeys, LBCs

ANNOUNCEMENTS
• Wreathes out wreath cleanup at ANC on January 10.
• Happy Hour Friday at Tacaria Poblano at 5pm
– Holiday Bash on Saturday at Kodiak’s house
– Disco’s birthday Q Monday, starting at Patriot at 530 and continuing to Horizon at 6 and then coffee at 7 at Disco’s house.

COT
– YHC is working on being present, calm, grateful and generally enjoyable to be around during the holidays. We’ll have all three 2.0s home together for the first time in a year and I don’t want to screw it up.

Tags: horizon-ao, sticks, Attache’, Kodiak, Disco, Purple Rain

Date: 2025-12-17
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Jeremy Hurlbutt, Tiger Lilly
FNGs: None
COUNT: 3
Warm-Up — Rinse and repeat twice.
1 Easy jog around school
2 20 SSH
3 15 Squats
4 10 Merkins
5 10 Carolina Dry Docks

Main Thang
Block 1: OYO 10 min AMRAP
• 200m run
• 20 Air Squats
• 15 Merkins
• 20 Mountain Climbers (each leg)

Block 2: endurance ladder together
• 400m run
• 30 SSH
• 300m run
• 20 SSH
• 200m run
• 10 SSH
• 100m run
• 10 Burpees

Mary
• 20 LBCs (IC)
• 30 Flutter Kicks (IC)
• 20 American Hammers (IC)
• 10 Big Boy Sit-Ups (IC)
Rinse and repeat

Tags: potomac-rising, FIFA (F3 The Capital), Jeremy Hurlbutt, Tiger Lilly

Date: 2025-12-16
AO: atlantis
Q: True North
PAX: Hubble, Hammer, Hammerhead, Deflator, Teenager, Palmetto FNGs: None
COUNT: 7
WARMUP: arm circles, knee blocks, SSH. Erkins, modified toy soldiers, and derkins on the holiday bells
THE THANG: mosey to stadium with Indian run (karaoke to front), picking up a rip-rap coupon. John Cusack up stadium steps to 11s with American Hammers and beast merkins.
Teams alternate between lunge walk with coupon and perfect merkin (x2) and bear crawl vs bicep curl with coupon Indian run back with skips and Christmas song callout
MARY: 20x freddy mercury
ANNOUNCEMENTS: Support hoya-paxa Thursday if able. Holiday coordination in chat.
COT: We are naturally drawn to things we do well. Use this fact as an inherent check on things like your workout routine or how you spend your time (especially home for the holidays!) and prioritizing what you should do. Even (especially?) when it’s painful.

Tags: atlantis, Hubble, Hammer, Hammerhead, Deflator, Teenager, Palmetto