Category: Uncategorized

DATE: 2022-12-01
AO: Freestate
Q: Deagle
PAX: Horshack, Butter, Cannoli, Dungeon Master (Amon)
FNGs: Fifa
COUNT: 6
WARMUP:
SSH, Imperial Walkers, Goofball, Merkins, Mountain Climbers, Shoulder Taps, Plankjacks, Moroccan Nightclub, Michael Phelps, SSH, Willie Mays Hayes, Monkey Humpers, Cherry pickers, Windmills

THE THANG:
• 2 sets of 6 stations, 45 seconds work, 15 to switch
• 1-2-3-4-3-2-1 Jacobs ladder between sets
• Stations
o Curls / Upside Row
o Step Ups
o Rifle Carry / Yoke Walk with Coupon
o Dips
o Squats with Coupon
o Decline Merkins / Incline Merkins

MARY:
o Flutters x 20 IC
o Little Mermaid X15 IC each side
o Push Throughs x15 IC
o X Factor x15 IC
o Rosalita x15 IC
o Reverse Crunches x10 IC + Flutters

Stretching (each Qed one stretching exercise)

ANNOUNCEMENTS:
Third Thirsty Thursday will be bowling

COT:

DATE: 2022-11-30
AO: Compound
Q: Yardbird
PAX: citrus, Hightower, Peanuts, Popeyes, Zeus
FNGs: Doodles, Simba, Nafta, Snake
COUNT: 10
WARMUP: SSH, mosey to garage, arm circles, IW, Cherry pickers, WMH, DD, WGS
THE THANG: card deck shenanigans a la Booking, perhaps modified. Each Pax chooses card after a lap.

HEARTS = LEGS
Squat jumps

SPADES = ARMS
HR Merkins
Diamond Merkins
Pull ups
Stationary breakdancer

CLUBS = CORE
V ups
Big Boys
Freddy Mercury
Am Hammer 3 is 1

DIAMONDS= TRAVEL
# pace bear crawl and back
# pace Spider-Man crawl
# pace jumps and back

WILD CARD = # on card of burpees + exercise

+2/4 = add to the # of reps

PASS GO = lap of finger sweeps before exercise

REVERSE = backwards run before exercise

OLD MAID = Last 4 stations in a row continuously

JOKER = X2

MARY: flutter kicks
ANNOUNCEMENTS: bowling, like finger sweeps.
COT: it’s been a great year, growing in confidence at work, at home, in general from this continued experience. Even if you can’t do something, you can try, and even if you suck at it, there’s someone to your left and right trying, too. Keep coming out to strengthen the body, but more so, the mind.

DATE: 2022-11-30
AO: Farm
Q: Chile
PAX: Sparky
FNGs: None
COUNT: 2
WARMUP:
Side step arm circles
2. Run in place
3. Frankensteins
4. Squats
5. Reach Up, Reach Downs – stretch both hands above head then reach down to the ground 6. Slow climbers
7. Side Squats
THE THANG:
Tabada – 20 seconds on, 10 seconds rest
Set 1: Each exercise 3 times
SSH
Squat Heel Tap – squat, upon upright, lift left leg and tap heal with right hand, alternate leg/hand each squat. Squat jumps
Thrusters

Set 2:
Squat Jacks
High Knees
Slams – hold hands together, raise above head, then slam hands toward ground, squating down Floor touches

Set 3:
Crunches
Mountain Climbers
Plank Jacks
Curtsey Lunges
MARY:
Doggy Paddle
Penguin Crunches
Side Crunches
Rosalitas
ANNOUNCEMENTS:
COT: “If you hire people just because they can do a job, they’ll work for your money. But if you hire people who believe what you believe, they’ll work for you with blood and sweat and tears.” ―Simon Sinek

DATE: 2022-11-30
AO: Aerie
Q: Stewie
PAX: Rocketman, Stewie, Chasqui
FNGs: None
COUNT: 3
WARMUP: Mosey over to Lifetime Fitness parking entrance fir some Good Morning Burpees. (X20), Michael Phelps , Side straddlehop, Mountain Climber, Cherry Picker THE THANG:
Metcon /AMRAP stylee 15x3min per round w/coupons:

Curls for gurls,
Thruster
Skull Crusher

Jump squat
Calf jump
Grave digger

Bent over row
Lunge
Carolina Drydock

Australian snow angel
Blockee

Sumo Squat
Reverse lunge
American Hammer
MARY: nope
ANNOUNCEMENTS: Saturday Dec3…10am Flag Football 🏈! Dec 31…Old Rag Ruck
COT: ”Family isn’t defined only by last names or by blood; It’s defined by commitment and by love”-Dave Willis. Just a great quote that resonated for me personally, especially this time of year and wanted to share.

DATE: 2022-11-30
AO: Horizon-Ao
Q: Magoo
PAX: Purple Rain, Gherkin, Median, Disco, Fish Fry, vplaxico, SPINAL TAP, Mr Haand FNGs: None
COUNT: 9
WARMUP: WMH Hold, Lunge Twist, Donkey Kick, High Kick
THE THANG: 6 Tabata pairs:
T-stabilizer Merkin/High knees
Caterpillar reach-stretch/free throw squats
Dairy Maid/Toe Taps
Cross Jacks/Monkey Humpers
Traveling Squats/Mountain Climber

MARY: Core Tabata: Imperial Walker/Hillbilly
Inner Peace Warrior III
ANNOUNCEMENTS: none
COT: We all have that pain in the ass brother/sister/uncle/cousin who could probably use a hand. Consider taking a step out of your comfort zone and giving them a call to say “hey.” Because that’s what family does.