12 Days of KB Christmas

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WARMUP:
Quick mosey, SSH, low slow squats, windmill
THE THANG:
12 days of Christmas
1. Man maker
2. Clean and press
3. Single leg dead lift
4. Curls
5. Bulgarian split squats
6. Chest press
7. Skull crushers
8. Squats
9. OH press
10. single arm swings
11. LBCs
12. Man makers

MARY:
Some dumb tic toc merkin challenge, why? Because my son said I should.

ANNOUNCEMENTS:
Christmas party
COT:

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Officer Kevin Tonn

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WARMUP:
Mosey to the pullup bars, 10 pullups, grab a coupon, and mosey to the overhang in front of the school.
THE THANG:
Honoring Officer Kevin Tonn
– 20 Shoulder Press
– 13 Merkins
– 15 BO Rows
– 35 Big Boy Situps
– 11 Squat Thrusters
– 9 Burpees
– Run to the traffic circle and back.

Most got 6 in. Dark Helmet got 7

Run back to the pull up bars to return the blocks.
– 35 curls in cadence (70 total)
– Hang on the bag and knees to chest X10
– 15 curls in cadence (30 total)

Head back to COT.

MARY:
ANNOUNCEMENTS:
COT:

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Brrrrrring Your Hats and Gloves to Bushwood

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WARMUP:
5 Merkin Indian Run around parking lot to warm up
THE THANG:
Descending Ladder:
tel:10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats
Reverse Lunges (each leg)
Bear Crawl / Lunge Walk / Nur to next island

Blackjack 21’s across parking lot (got to 11/10)
20 Merkins : 1 BBS

MARY:
2 Windmills
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know – It’s Quick if it’s cold

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Joy to the Eastside, the Lord has Come

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WARMUP: light mosey under cover
3 exercises to get blood flowing
Imperial Walkers
Pee Can pickers
Merkins
Mosey to side of school and find curb
Plank on curb while one PAX at time run to end of line and replank 3X
THE THANG:
Hit the stairs
Two at time PAX run stairs while other pax perform exercises
LBCs
Flutters
Calf Raises

Mosey to Bus drop for 7’s
1 Merkin
Run buss drop distance
6 jump squats

Mosey back to stairs
1 PAX run stairs while rest of PAX hold wall chair
1 burpee each hand off for all PAX
Shoulder presses while wall sitting

Mosey back to curb plank
Distance extended and inclusion of Parker Peters, Peter Parker’s and Mtn Climbers
MARY:
90 seconds of Dying Cockroaches
ANNOUNCEMENTS:
Acceleration Project 12/20
Christmas Party 12/21
Clave Boss 5/10k convergence 12/24

COT:
Lots of prayers and praises and acknowledgement of something bigger than ourselves :clap: :fire: :pray: :christmas_tree:

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Is F3 all about acceleration?

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WARMUP:

– SSH x30
– Windmill x10
– Cherry pickers x10
– Quad stretch both legs 10 count each leg
– Calf stretch both legs 10 count each leg

THE THANG:

Ran to Berkshire heights loop and at each stop sign
– 10 bomb jacks
– 5 burpees
– 10 Freddie Mercury double count
got in over 3 miles

MARY:
One last set of the above exercises
ANNOUNCEMENTS:
4.01k <@U035XDY7ABC> run for CRI
<@U08GHEK16> 5k
Christmas party
Read your newsletter
COT:
Prayers and praises

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Chillin’ at The Fort

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Chilly morning at The Fort, five men showed up for the fun. We began with a lap around the park, stopping at each swing for some warm-up exercises.
We moseyed to the top parking lot for some dips and arm circles. Back down to the amphitheater for a Dora session – Merkins, Squats, LBCs. Next, fast lap around the park, stops at each swing, merkins, squats, and LBCs – 10 each. Added bonus, first one to arrive at swing had to do 5 burpees.
We finished up at the amphitheater with two laps around with boulder over head and sprints up the hill near the power plant.

At the end we all did a cute jump through a prop which is part of the Christmas decorations :smiling_face_with_3_hearts:

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2024.49

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A 3/4 mile figure 8. Top loop = 3 right turns, do 5 bombjacks at each right turn. Bottom loop = 3 left turns, do 5 merkins at each left turn. At the cross in the middle of the figure 8, do 5 burpees.

I got 5 laps, some got 6.

Lesson of the day, masculinity is earned. Time to go earn those callouses.

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Flag Handoff to Hominy

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Windmills
– Moroccan Night Club
– Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert)
– Stretches – Explanation of My Q Philosophy

THE THANG:
– 50-100-150 Dora
– 50 Merkin
– 100 Squat
– 150 LBC
– Ladder (Run a lap after each set of exercises. Add an additional exercise each time.)
– 20 Side Straddle Hop
– 30 LBC
– 15 Squat
– 10 Merkin
– 20 Moroccan Night Club
– 10 Lunges each side
– 10 Count Bear Crawl (Walk backwards to get back)
– 10 Big Boys
– 20 Calf Raises on Curb
– 10 Carolina Dry Dock
– 20 Flutters
The ladder was more than enough to get to 7:15am. Bowser Jr and I just barely got to the 20 Calf Raises on Curb.
MARY: None
ANNOUNCEMENTS: There are still slots available for the Christmas Party. Christmas Eve morning convergence is at The Yard. 30/30 at Coach’s Box is a great AO; come out on Thursdays 5am-6pm at FMHS.
COT: Prayers for Drop Thrill’s Aunt Norma. Praises for 3D transitioning into a new job. Continued prayers for Time Machine’s family.
Additional Notes about COT: There were qty: two 2.0s. Bowser Jr, age 9 and Tap Out age 11. During COT, I sent them away from the group to have their own COT. This allows for a safe time for adult men to share and be open with things that they might not be comfortable saying around children. I put Tap Out in charge, and I gave them the following discussion questions:
– Who is your best friend, and what do you like about them?
– What are some ways that you can be a better friend?

Musical Selection:
The album: Dreamrider by Lazerhawk

Quotes:
Mark 10:13-14,16. From the New Living Translation:
13 One day, some parents brought their children to Jesus so he could touch and bless them. But the disciples scolded the parents for bothering him.
14 When Jesus saw what was happening, he was angry with his disciples. He said to them, “Let the children come to me. Don’t stop them! For the Kingdom of God belongs to those who are like these children.”
16 Then he took the children in his arms and placed his hands on their heads and blessed them.

From Brantley Gilbert’s “Me and My House”
“For me and my house, we ain’t raising kids. We’re raising God-fearing women and men.”

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