Category: Uncategorized

DATE: 2022-12-05
AO: Horizon-Ao
Q: sticks
PAX: Magoo, Undertow, Old Bay, SPINAL TAP, Poe, Purple Rain, Mr Haand, Disco FNGs: attache, kombucha, noodle
COUNT: 12
WARMUP: Apollo Ohnos, LBC, SSH, stretches
THE THANG:
Mosey around neighborhood, found some hills, ran up some hills, ran down some hills, ran up some hills again. Threw a bunch of air squats and merkins in between. Finished up at @Kodiak Hill with some air squats on the log and some burpees MARY: Freddy Mercuries, Box Cutters, Plank Saws
ANNOUNCEMENTS: Bowling Celebration on Wednesday
COT: “I’m a success today because I had a friend who believed in me and I didn’t have the heart to let him down.” – Abraham Lincoln

DATE: 2022-12-05
AO: Patriot
Q: Wedding Singer
PAX: Maguire, citrus, Ice Tea, Big Short, CableGuy, Lazlo, Flipper, Roadkill, Legacy, Yardbird, bogey, Booking, Lucius FNGs: Smokey, Passport
COUNT: 16
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Downward Dog, World’s Greatest Stretch

THE THANG:
Two groups, one group ran up Yorktown Blvd hill, 10 merkins, run back, then switch 3 hill + merkin repeats while other group did;
– Shoulder taps
– squats
– mountain climbers

Mosey to 30th street hill
Repeat

No time for hill #3, so back to Yorktown High School
10 IC step ups + 10 Derkins x 3

MARY:
LBC, bridges, Freddy Mercury, donkey kick, fire hydrants, Nolan Ryan, Side plank leg lift, flutter kick, closing stretch

ANNOUNCEMENTS: Bowling

COT: holidays remind us that we are connected to something bigger. There’s grief and joy in that.

DATE: 2022-12-04
AO: Mor-Ruck-Ing
Q: Lucius
PAX: bogey, Hightower, Ice Tea, Patchouli, Shake ‘N’ Bake, Sunshine FNGs: None
COUNT: 6
The PAX went for a little 6.3-mile ruck with a couple of light sandbags. Way to share the load and prep for the GTE this March.

Well done.

DATE: 2022-12-03
AO: Olympus
Q: Jag
PAX: Hightower, Zeus, Roddick, Raven, Rollingstone, Doodles, Popeyes, Rambler, Shake ‘N’ Bake FNGs: None
COUNT: 10
WARMUP: 12 SSH; 12 Air Press; 12 IBAC; 12 IBAC (reverse); 12 SSH; 12 Imperial Walkers; 12 Hillbillies; 12 SSH; 12 WMH; 10 Cherry Pickers; Down Dog; Cobra Kai; World’s Greatest Stretch; 12 Merkins; 12 Squats

THE THANG: On the first day of F3-mas, F3 gave us: 1 Burpee.

On the second day of F3-mas, F3 gave us: 2 SSH and 1 Burpee.

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

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

On the fifth day, F3 gave us: 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

On the seventh day of F3-mas, F3 gave us: 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

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 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

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 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

MARY: 12 Flutterkicks; 12 Flutterkicks; 60 LBCs; 21 Freddie Mercuries; 12 Supermans; 60 LBCs; 12 Nolan Ryans; and 12 Nolan Ryans.

ANNOUNCEMENTS: Bowling!

COT: Thanksgiving should be a daily exercise, not an annual one. As we approach the holiday season, look for the opportunities to be thankful!

DATE: 2022-12-03
AO: Sandlot
Q: Traveler
PAX: Dojo
FNGs: None
COUNT: 2
WARMUP: Mosey. Started by myself, picked up Dojo along the way.

THE THANG: EMOM-orama. A series of 4 separate EMOMs. Adjusted reps each minute based on how much time was remaining in the set.

EMOM 1 (10 minutes): 5 derkins, 6 box jumps, 7 dips
EMOM 2 (9 minutes): 5 hand-release merkins, 6 bonnie blairs, 7 freddie mercuries EMOM 3 (9 minutes): 50 yard sprint. 50 yard backpedal.
EMOM 4 (4 minutes): Burpees. Each PAX picked a target for burpees per minute that they could sustain for 4 minutes.

MARY: Flutter kicks, leg raises, WWIIs, and Freddie Mercuries

ANNOUNCEMENTS: N/A

COT: YHC discussed OptimalWork, a work method created by a Catholic Pyschologist that involves setting an intention before each bout of work. Any boring task or suffering (even a beatdown) can be given meaning if we set an intention for why we are doing it – to grow in a particular virtue, be more fit for our families, do an act of charity for our boss.