Kicking our asses in between the holidays

WARMUP:
THE THANG:

3.5 miles ran

1st loop
15 burpees
From Brayden Clubhouse, run to 160
15 merkins
Run back to Clubhouse

2nd loop
15 leg lifts
Run to Emory and Helton
15 box cutters
Run back to Clubhouse

Repeat 2x

MARY:
ANNOUNCEMENTS:
COT: make vacation time intentional with 2.0s
Go see Mufasa – both good and bad leadership lessons were on display.

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Merry Christmas, ya filthy animal

Mosey, At each stop, Ask the Question– If correct, do the exercise listed. If incorrect, 5 Burpees then do the exercise
· How many ghosts show up in “A Christmas Carol?”
– Four – 10 SSHs (IC)
· In “A Christmas Story,” which department store has the item in its window that Ralphie wants?
– Higbee’s – 10 Monkey Humpers (IC)
· In the movie “Elf,” what is the name of the author Buddy calls an “Angry Elf?”
– Miles Finch – 10 Moroccan Night Clubs (IC)
· What is the name of the dog in “How the Grinch Stole Christmas?”
– Max – 10 Low Slow Squats (IC) (Incorrect)
· In “ELF” what department store does Buddy work in (before getting fired)?
– Gimbels – 10 Merkins (IC)
· In “Jingle All the Way,” what is the name of the action figure that the father is desperately trying to obtain?
– Turbo Man – 10 Mak Tar Jai (IC) – up downs/plank
· What are the neighbor’s names in “National Lampoon’s Christmas Vacation?”
– Margo and Todd – 10 American Hammers (IC) (Incorrect)
· What color is the ornament Charlie Brown puts on his tree?
– Red – 10 Hand-Release Merkins (IC)
· What is the name of the head elf in “The Santa Clause?”
– Bernard – 10 Smurf Jacks (IC) (Incorrect)
· In “A Christmas Story” what happens to Ralphie’s little brother Randy”? (multiple choice) Wear a bunny costume; Tongue stuck to a frozen pole; Falls in the snow and can’t get up? Mouth washed out with soap?
– He Falls in the Snow – 20 Calf Raises
· In the movie, “Fred Claus”, Santa’s bitter older brother was played by? (multiple choice) Vince Vaughn; Bradley Cooper; Owen Wilson, or Bill Murray?
– Vince Vaughn – 10 Wide Arm Merkins (IC)
· “The Movie, “Christmas with the Cranks” is based on a novel by what author (multiple choice): John Grisham, Norman Mailer, John Updike, Stephen King
– John Grisham – 10 Jump Squats (IC) (Incorrect)
· In, “Home Alone”, what was the name of the elderly male neighbor? Old Man Marley, Gus Polinski, Erza T Cobb; or Devin Ratray?
– Old Man Marley – 10 Carolina Dry Docks (IC)
· In the movie “Elf” what does Buddy make on the Etch a Sketch that is displayed in the store?
– Mona Lisa – 10 Singlet Merkins (6 count: Mak Tar Jai + merkin)
· Twice in “Die Hard,” Sgt. Al Powell sings a Christmas-related song to himself. What’s the song?
– “Let it Snow” – 5 Burpees (Incorrect)
· In “Christmas Vacation”, how many lights were on the Griswold house? (multiple choice) 10,000, 25,000, 50,000, or 75,000
– 25,000 – 10 Hello Dolly’s (IC) (Incorrect)
· In “Home Alone”, where does Kevin’s family go for Christmas?
– Paris – 10 Reverse Crunches (IC)
· In “The Santa Claus”, how does Scott Calvin become Santa?
– Previous Santa fell off the roof – 10 Flutters (IC)
· How many “Home Alone” movies are there? (multiple choice) 1,3,4,5
– Answer is 5 – 10 Box Cutters (IC) (Incorrect)
· What city did Miracle on 34th Street take place? (multiple choice) Boston, New York, Chicago or New Jersey
– New York – 10 Alternating Shoulder Taps (IC)
· In “The Grinch”, What is wrong with the Grinch? (multiple choice) He’s heartless and hates Christmas? He doesn’t believe in Santa? He’s turkey-intolerant? Or He can’t sneeze with mouth closed?
– He’s turkey-intolerant – 10 LBCs (IC)
· What is the highest-grossing Christmas movie of all time?
– “Home Alone” – 10 Freddy Mercury’s (IC)
· In “Christmas Vacation” what is the final spoken line? (multiple choice) “Where is Eddie?”; “Merry Christmas, kiddo”; “And to all a good night”; “I did it”
– I did it – 10 Bobby Hurleys
· In “Christmas Story”, what is the name of Ralphie’s Father?
– The Old Man – 10 Plank Jacks (IC)
· What cartoon character is a Christmas Eve staple in Sweden and is watched by millions of Swedes every year?
– Donald Duck – 10 Lunge Steps (each leg)

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Final Friday Freakout at Varsity

Mosey run
Warm up: SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
-Run-
Thang1: Fish tracks: movement followed by exercise called: Toy soldiers – merkins; bearcrawl-merkins; lunge walk-squats
-Run-
Thang2: Bench mench: step ups, dips, butt touch squats, incline merkins, decline merkins, calf raises
-Run-
Thang3: at the pullup bars, interspersed bar work and abs: Pull ups (10x), squats, chin ups (9x), flutters, switch grip pull ups (8x), LBCs, switch grip pull ups (7x), hello dollies, toes2bar (6x), rosilitas, knees2chest.
Recover and grab a cindy.
Thang4: various block work.
Overhead carry to stop sign and back, curls, OH press, goblet squats, thrusters, bent over rows, and another overhead carry to stop sign and back.
Return blocks.
-Run to shovel flag.-
Thang5: Ball toss: pax on their six in a tight circle, toss slam ball (15 lb) to another pax (be nice and call their name out first). Did this for a little while as it was quite fun.
Fini
COT

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One Word for the Win

WARMUP: Killed some time with usual fare in pkg lot while Mainframe and Pusher fixed the wrinkle in their panties
THE THANG: Ran past the golf course (with some exercises along the way) to the lower part of the trail that goes up the hill from Tega Cay Drive to the tennis courts. We did hill repeats with squats at the bottom and burpees at the top. We did so many that Dark Helmet cried and our Q (YHC) lost count. Then we did some more. And then more. When Fishstix proved to be unbreakable, we ran past tennis courts, out the golf course entrance and down the road back to Runde with some exercises along the way.
MARY: Flutters in parking lot for last 2 mins
ANNOUNCEMENTS: Pusher is leading 8 Blocker exercise 1st Sat of Jan at Panera after workouts.
COT: Falconcrest brought our FNG Slurve who showed up in a golf cart but somehow we have him baseball name. Thanks for the EH! Let’s get him back out this week!

We addressed the One Word topic throughout, including examples of random words that don’t motivate and thoughtful words that do. Pusher added some best practices, Senator gave his solid plug for Why F3 still matters to him in his 13th year. Finally DOAH stuck the landing with a heartfelt example of how F3 and One Word can come together in mysterious ways to make Impact.

A great morning for all present. You were missed Uber!

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No excuses!!!

WARMUP: mosey around the carpool loop + brief COP with usual appetizers
THE THANG: mosey down to parking lot near baseball field for some side lunges, sideways bear crawls, bear crawls, crawl bears, sprints, Mary session with each pax calling/leading an exercise, mosey past football field to hill between football field and upper parking lot, Jacobs ladder on the hill, mosey up the hill to lot on side of school, suicides 3x to burn out all the remaining fuel. Return home
MARY: Done inside the Thang
ANNOUNCEMENTS: Clave Boss tmrw!!!
COT: of course, 5th core principle

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