Category: Uncategorized

DATE: 2022-12-12
AO: Horizon-Ao
Q: sticks
PAX: Purple Rain, Fish Fry, 3 mile, vplaxico, Obadiah, Median, Disco, 2 percent, Yardbird FNGs: attache
COUNT: 11
WARMUP: IW, HB, SSH, Don Quixote
THE THANG:
3 Sets – 30 seconds each
Coupon Curls
Coupon Front Squats
Coupon Rifle Carry
Coupon Overhead Press
Coupon Right Oblique Dips
Coupon Left Oblique Dips
Coupon Bent-Over Rows
Coupon One Legged Deadlift

2 Sets – 30 seconds each
Murder Bunnies
Coupon Around the World
Coupon Kettlebell Swing
Coupon Grave Diggers
Coupon Thrusters
Coupon Bench Bress
Coupon Skullbreakers (Triceps)
American Hammers
MARY: Flutter Kicks, Box Cutters, Freddie Mercuries, LBC’s
ANNOUNCEMENTS: None, @kodiak sighting!
COT: Enjoy the slience

DATE: 2022-12-12
AO: Patriot
Q: bogey
PAX: Legacy, Anchor Man, citrus, Ice Tea, Lazlo, My Space, Passport, Roadkill, Smokey, Sunshine, Wallace, Wedding Singer FNGs: Mortimer
COUNT: 14
WARMUP: 4-corners warmup mosey on the field – SSH, burpees, LBACs, hillbillies, IWs, cherry pickers, WMH, down dog, cobra Kai THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 10x step ups IC, 15x overhead press, 15x curls
Run 1 lap
Round 2 – 10x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 20x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
20x IC Shoulder taps
30x IC flutter kicks with coupon hold
20x Atlas shrugged
30x Curls
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x burpees
Run backwards 100yd to opposite goal line
5x burpees
Run back to goal line
10x IC blockees/man makers
Karaoke to 50 facing home stand
Karaoke back to goal line facing home stand
MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs
20x IC LBACs reverse
20x IC seal claps
Hold arms straight out to side for 10 count
20x IC overhead claps
Hold arms straight out to side for 10 count
Recover
ANNOUNCEMENTS: None
COT: Reach out to a family member or friend you haven’t spoke to in a long time. It may feel awkward, but you may find that the friend/family member is facing a struggle, and your simple act of kindness – reaching out to check-in, along with a conversation – can lift them up. PAX may also find that their own lives are lifted in the process.

DATE: 2022-12-12
AO: Farm
Q: Infinity
PAX: Sparky
FNGs: None
COUNT: 2
WarmUp: SSHs, WMHs, Don Quixotes, Beet Pickers, Grady Corn, Rockettes, Michael Phelps, and Mosey.

The Thang: We completed 5 rounds of 20 Merkins for 100 total, mixing in the following exercises in between: – Squats
– Raise the Roof shoulder presses
– Donkey Kicks
– Step Ups
– LBACs
– Reverse Lunges
– Wall Sits 60s
– Bonnie Blairs
– 30m Bear Crawl
– Glute Bridge Hold
– 30m Lunge Walk

Mary: Prayer Pose stretch, Flutter Kicks, Side Crunches, Australian Snow Angel, and Reverse Merkins

CoT: “What our culture calls a mid-life crisis is actually a Sad Clown’s effort to self-prescribe a remedy for his joyless inertia. Instead of filling the holes in his life, the Sad Clown concludes that he is a man whose wife and job are making him unhappy when, in fact, he is an unhappy man with a wife and a job.” – Dredd and OBT in Freed to Lead

Ended with Gonzaga’s post-workout prayer

DATE: 2022-12-09
AO: Patriot
Q: Jag
PAX: CableGuy, Legacy, Fish Fry, Shake ‘N’ Bake, Jenner, Lucius, My Space, Bone, Big Short, Booking, Ice Tea, Lazlo, Wallace, Passport, bogey, Smokey, Crown vic FNGs: FNG Mortimer
COUNT: 19
WARMUP: 12 SSH; 12 Seal Claps; 12 Air Presses; 12 Michael Phelps; 12 SSH; 12 Imperial Walkers; Down Dog; World’s Greatest Stretch; Cobra Kai; and 12 Merkins.

THE THANG: On the first day of F3-mas, F3 gave us: 1 Burpee and a 10-yard out and back run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a 20-yard out and back run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a 30-yard out and back run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a 40-yard out and back run.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 50-yard out and back 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 60-yard out and back 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 70-yard out and back 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 80-yard out and back 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 90-yard out and back 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 100-yard out and back 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; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 110-yard out and back 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; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a 120-yard out and back run.

MARY: 21 WWIIs; 60 LBCs; 21 Freddie Mercuries; 12 Supermen; 60 LBCs (making 120, natch); 21 WWIs; and 12 Nolan Ryans (What’s a holiday without someone punching somebody?).

COT: Make giving thanks a regular exercise, not just one done at the holidays. Out.

DATE: 2022-12-11
AO: Mor-Ruck-Ing
Q: Hightower
PAX: bogey, Sunshine, CableGuy, Ice Tea, Shake ‘N’ Bake
FNGs: None
COUNT: 6
WARMUP:
1/2 mile shaking out the limbs, then stopping for stretches. THE THANG:
EMOM to improve our ruck conditioning
1 min shuffle & 2 min walk, goal to get below 15 min pace
Stop about 3 miles out on WO&D for Ring of Ruck.
Squats, shoulder squat press, ruck swings. Then 10 sec drill to remove plate from Ruck, followed by 15 sec drill to pack ruck. Pick up EMOM again to return to NSS.
Stopping for 2 min PT:
As many merkins for 2 mins
As many big boys for 2 mins
Followed by ruck shuffle all the back to NSS.

MARY:
None

ANNOUNCEMENTS:
Coffee

COT:
Fellowship