Category: Uncategorized

DATE: 2022-12-21
AO: Aerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

Michael Phelps x 12, IC
No Moneys x 12, IC
Side Straddle Hop x 12, IC
Imperial Walkers x 12, IC

THE THANG:

Three stations:

**Sandbag**

– Squat
– Weighted lunges
– Clean
– Forward row
– Pull Through

**Kettlebell**

– Kettlebell swings
– Thrusters
– Russian Twist
– Side Swing
– Tricep Extension

**Bodyweight**

– Flutter kicks
– Bonnie Blairs
– Plank Jacks
– Glute Bridges
– Burpees

Rotate around until done!

MARY:

Dying Cockroach
Merkins

ANNOUNCEMENTS:

Dec 26: No Monday Night Ruckers
Dec 31: Old Rag ruck/hike!

COT:

The moon reflects the light of the sun. You should reflect the light you have been given, the light of the Savior who came to rescue a dead world.

John 8:12 Then Jesus again spoke to them, saying, “I am the Light of the world; he who follows Me will not walk in the darkness, but will have the Light of life.”

DATE: 2022-12-22
AO: Olympus
Q: Hightower
PAX: Peanuts, Lazlo, Rollingstone, Obadiah, Zeus, Norwood, Pop Fly FNGs: None
COUNT: 8
WARMUP:
Lots of warming up PT and stretching. Fellowship jog long way up to stadium, then lap around track.

THE THANG:
8 stations:
1: squats with sandbag
2: Conan hammer squats
3: 100 yd tire roll & run (timer)
4: block curls
5: med ball triceps
6: reverse med ball toss
7: merkins
8: SSH

ROUND 2:
1: bent rows with sandbag
2: sledgehammer tire
3: box jump tire
4: squat toss med ball
5: shoulder press block
6: med ball slam
7: big boy sit-ups
8: SSH

MARY:
Round of Ring of Fire

ANNOUNCEMENTS:
Prayers for quick recovery for Doodles
Coat donations

COT:
Christmas is the time for giving. We’re all so blessed to have so much. Great time to donate used items to others in our community. Many families in our area still struggling.

DATE: 2022-12-22
AO: Highlands
Q: Jag
PAX: Trolley
FNGs: None
COUNT: 2
WARMUP: 12 each of SSH, Air Press, Seal Claps, SSH, Willie Mays Hays, Cherry Pickers, and SSH, which was the followed by Down Dog, World’s Greatest Stretch and Cobra Kai.

THE THANG: Yeah, its that time of year – F3-mas! On the first day of F3-mas, F3 gave us: 1 Burpee and a short run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a short run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a short run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 (no, not a typo) Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 (still not a typo) Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

MARY: 60 LBC; 12 American Hammers; 21 WWIIs; 60 more LBCs; 12 Nolan Ryans; 12 more American Hammers; and 12 Dusty Baker Merkins.

ANNOUNCEMENTS: GrowRuck 35 – coming this March!

COT: Getting after it means more than showing up in The Gloom. Get your medical diagnostics done too.

DATE: 2022-12-20
AO: Delphi
Q: Nano
PAX: Bambino, Pop Fly, Hoolihan, Dunder, Peanuts, Norwood
FNGs: None
COUNT: 7
WARMUP: SSH, WMH, rocketts, good mornings, Cherry pickers
THE THANG: Round 1:
Goal keeper Plyometrics, 6 stations:
1. Left hop
2. Right hop
3. Bunny hop,
4. Broad jump,
5. Super Mario jumps
6. Touch the cone exercise

Rinse and repeat 1x.

Round 2:
Break into 3 teams. Each team had a medicine ball, and did the following to find the randomly placed cones: 40#-walk
30#-bear crawl
20#-crab walk
Where each PAX on the team could only teach the ball once at a time.

The cones had numbers on them and we did the corresponding number of merkins, air squats, and 18 burpees. MARY: yep!
ANNOUNCEMENTS: GTE35!
COT: Tis the season to give, but also to receive! Be a gracious gift recipient, it makes you appreciate the person who is willing to give you gifts and they feel better about themselves as well!

DATE: 2022-12-21
AO: Patriot
Q: Lazlo
PAX: Spokes, Big Short, Shake ‘N’ Bake, Elvis, CableGuy, Wedding Singer, Flipper, Legacy, XL, Ice Tea, Maj. Payne, Anchorman FNGs: Bo
COUNT: 14
13 PAX posted eagerly awaiting a Lazlo beatdown. As the clock struck 0530, no Lazlo was to be found, which meant a pot luck Q. Here’s what happened…

WARMUP: Maj Payne led the WU: 15 x SSH, 10 x IW, 5 x Inch Worm Merkins, 10 x Don Quixotes, 10 x WMH

THE THANG:
First sesh was with Maj Payne: 11s – Coupon thrusters and Burpees with travel being 10 yds bear crawls down and lunge walk back.
2nd sesh with Cable Guy – Murder bunny to the 10 yd line and run back to the end zone. Then head to the coupon and murder bunny to the 30 and run back. Then to the coupon and murder bunny to the 50 and hold. Moonshot murder bunny all the way to the far end zone. Rifle carry back to the near end zone.
3rd sesh with Elvis – 30 x coupon curls, around the worlds left and right, 30 x toe tappers, 25 x step overs.

MARY: Wedding Singer led the PAX in: 50 x LBC, 20 x Freddie Mercuries, 10 x Nolan Ryans left and right side with bonus leg lifts. 20 x Flutter kicks

ANNOUNCEMENTS: Shake and Bake asked for PAX to bring their extra coats to donate on Friday. Also, Maj Payne will be leading ruck workouts beginning Wednesday for every Wednesday through January. Bring a ruck. If no ruck, then a coupon will work too. The beatdown will be focused on strength building.

COT: Lazlo the Q finally decided to post in time to deliver fantastic words about forgiveness and understanding. Also Happy Holidays — Merry Christmas and Happy Hanukkah!