Category: Uncategorized

DATE: 2022-12-26
AO: Patriot
Q: bogey
PAX: Lazlo, Flipper, Passport, Kodiak, Boiler, Shake ‘N’ Bake, Maguire, Booking, Patchouli, citrus, Lucius, CableGuy, Smokey FNGs: Coconuts
COUNT: 15
WARMUP: 4 corners of the field
1 – SSH, IWs, 1 burpee
2 – Hillbillies, MPs, 2 burpees
3 – LBACs forward and reverse, 3 burpees
4 – Moroccan Nightclubs, WMH, Cherry Pickers, Down Dog, Cobra Kai

THE THANG: Line up on goal line

100-yd “sprint”. 100 air presses. 100-yd “sprint” back to the original goal line. 90-yd backpedal. 90 Mountain Climbers single count. 90-yd backpedal to return. 80-yd karaoke facing home side. 80 calf raises. Return.
70-yd butt kickers. 70 LBCs. Return.
60-yd high knees. 60 Dirty Dogs (30x each leg). Return.
50-yd bear crawl. 50 Nolan Ryans (25 each side). Return.
40-yd forward lunge walk. 40 merkins. Return.
30-yd reverse lunge walk. 30 shoulder taps IC. Return.
20-yd broad jump. 20 copperhead squats IC. Return.
10-yd sprint. 10 hand release burpees. Return.

Lt. Get-ups (mashup of Lt. Dans and Prisoner Get-Ups)
Perform two leg lunges forward followed by a prisoner get up to the 30yd line. Recover.

MARY: flutter kicks 30x IC, donkey kicks 20x each leg

ANNOUNCEMENTS: Q forgot this portion but noted at coffeeteria that the coat drive is still on. Please bring coats to your next workout to donate to those in need. Last day for coat collection is this Saturday, 12/31.

COT: The week between Christmas and New Year’s is sometimes thought of as a “dead week” or a “blank space” of time. A time when nothing counts and nothing is real. The anticipation of Christmas has come and gone, and plans for New Year’s Eve festivities are under way. Some are still on vacation while others who are working are finding it difficult to return to normal. Some have given up on 2022 and others are planning New Year’s resolutions.

The PAX are encouraged to make the most of this week. To practice mindfulness. To be present in their families’ lives – right now. PAX may have family and/or kids at home. Find a way to meaningfully engage your loved ones – board games, baking, or a cold weather run! Be intentional. PAX already made a solid choice to wake up for a cold weather beatdown. It’s easier to make the next choice to be mindful this week before things get back to “normal.” Don’t let this be a dead week!

DATE: 2022-12-24
AO: Olympus
Q: Obadiah
PAX: Popeyes, Pop Fly
FNGs: Rollingstone
COUNT: 4
WARMUP: Q suggested a warm up lap. SSH, Hillbillies, cherry pickers, some sprints to the 20 yard line, cause it was cold. THE THANG: 12 days of Christmas style

1 burpee
2 big boys
3 star jumps
4 Carolina dry docks
5 Bonnie Blair’s
6 overhead claps
7 squats
8 merkins
9 take a lap
10 wwi sit ups
11 calf raises
12 picklepounders

MARY: none
ANNOUNCEMENTS: stay warm
COT: bring Christmas every day.

DATE: 2022-12-24
AO: Sandlot
Q: Lucius
PAX: Booking, Legacy
FNGs: None
COUNT: 3
WARMUP: SSH; Mosey; BWS; Mosey; LBACs; Mosey; Cherry Pickers; Mosey; Downward Dog; Cobra Kai; Moroccan Night Clubs

THE THANG: Celebrating the 246th Anniversary of Washington’s crossing of the Delaware to defeat Hessian mercenaries at Trenton, the PAX performed a series of cross-the-AO exercises. With some sandbags.

Exercises included: Sandbag Carry; Farmers’ Carry; 2x Sandbag Toss; Sandbag Clean-and-Toss; 3x Bear Crawl; 2x Mosey; Lunge Steps; Walking Sandbag Bent-Over Rows; Shivering.

Rest Exercises included Merkins; BWS; Alt. Shoulder Taps; No-Cheat Merkins; Sandbag Pass and Burpee; Chicken Peckers.

MARY: Flutter Kicks; Merkins; BWS; Alt. Shoulder Taps; LBCs.

ANNOUNCEMENTS: Merry Christmas. Sign up for GrowRuck. Signing up is the hardest part.

COT: When Washington crossed the Delaware, nothing went according to plan. Only 1/3 of his force managed the crossing. They arrived 4 hours late. Skirmishers diminished the element of surprise. And no troops were positioned to cut off the Hessian’s escape route. The Continentals attacked anyway, taking advantage of terrible weather, and ultimately killing or capturing the entire Hessian force. This holiday season, when nothing is going according to your plans, press forward anyway. It’s the path to victory.

DATE: 2022-12-24
AO: Freestate
Q: ShowMe
PAX: Butter, Cannoli, Deagle, Horshack, Winston
FNGs: Birdman
COUNT: 7
WARMUP:

SSH x 25 IC
High Knees x 15 IC
Swingbillies x 15 IC
Willie Mays Hays x 10 IC
Plank jacks x 15 IC
Mountain Climbers x 15 IC
Merkins x 15 SC
Michael Phelps x 10 IC
Windmills x 15 IC
Cherry Pickers x 15 IC

Run Run Rudolph lap around field.

THE THANG:

He’s Making a List

Little Susie wants 300 coupon squats – made the squats and the. Delivered them to little Susie’s house with a rifle carry across the field.

Little Johnny wants 200 Ranger Merkins on coupon. Delivered them to little Johnny across the field with rifle carry.

Little Sally wants 280 Lunges with coupon. Delivered them to little Sally.

Little Tommy wants 210 Taint Scrapers. Delivered them to Tommy.

Little Rosie wants 280 jump overs. Delivered them to little Rosie.

Little Richard Head, who goes by Dick, wants 175 Burpees. Delivered them to Dick Head.

Run Run Rudolph lap.

Checking It Twice

We went back through the list to make sure we got everything.

MARY:

Little Johnny was outside tearing the wings off of butterflies one day. His dad caught him and said, you won’t get butter on your toast for a week. The next week he was torturing honey bees. His dad said, that’s it. No honey for you for a week. Little Johnny and his dad went back in the house to find his mother slamming a shoe down on a cockroach. Little Johnny looked at his dad and said “do you want to tell her, or do you want me to?” Dying cockroach x 15IC
X Factors x 15 IC
Freddie Mercury x 15 IC
American Hammer x 15 IC
Box cutters 10 each way
Leg lift rosalitas x 15 IC
Flutters 10 short 10 long
LBCs x 25 IC

ANNOUNCEMENTS:
Coat drive
Ruck event

COT:
We talked about the importance of holiday traditions and carrying them down through the generations. How great it is to feel closer to your past and to know that you will be present in those traditions long after we’re gone.

DATE: 2022-12-23
AO: Aerie
Q: Rocketman
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP:

Mosey
Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers

THE THANG:

Yoga session followed by bodyweight exercises, moseys, and wrapping up with another yoga session. Off the cuff and a nice chill recovery day, sweat included.

COT:

Merry Christmas!! In the midst of all the stress, family, and fun, don’t forget the Lord Jesus, the reason for the season!