WARMUP: Cherry pickers/stretches of all kind
THE THANG: light poles/bball courts/parking spaces
MARY:
ANNOUNCEMENTS: break the dam/convergences
COT: :pray: and praises
WARMUP:
SSH
Merkins
Broga
Peter Parker’s
Windmill
Imperial Walkers
Hillbilly Walkers
THE THANG:
Hardest quarter mile:
100m – burpee broad jump
100m – lunge walk
100m – bear crawl
100m – sprint
Mosey
Top o’ the hill
10 – merkins
10 – squats
10 – flutters
Mosey
10 – wide arm merkins
10 – calf raises
10 – box cuttahs
DORA on far side of FCMS
100 – SSH
200 – squats
300 – LBCs
MARY: nope
ANNOUNCEMENTS:
COT:
WARMUP: ssh, slow wind mills, imp walkers, hillbilly walkers, plank/down and up dog, Peter Parker’s. All in cadence and most for 12 reps
THE THANG: 12 days of Christmas. Each day took place at a different location around the property, mosey in between
1 – flying squirrel
2 – bomb jacks
3 – makhtar ndiayes
4 – big boys
5 – merkins
6 – flutters
7 – mountain climbers
8 – shoulder taps
9 – Carolina dry docks
10 – LBCs
11 – SSH
12 – monkey humpers
Then we did a set of 7s with one station in front of state line vapes ( the store, not sprocket) and the other down at f45. Merkins at one end and big boys at the other with moseys in between
MARY: twister led gas pumpers to wake up the guests at both nearby hotels
ANNOUNCEMENTS:
COT:
Normal warm-ups with lap around park. Partner up for Lazy Dora. 100 merkins, 200 squats, 300 LBCs. P1 does 10 merkins while P2 holds plank. Keep switching until 100 cumulative. P1 does 20 squats while P2 holds Al Gore. Switch and go to 200. P1 does 30 LBCs while P2 does 6″ leg hold. Switch and go to 300.
12 days of Xmas.
1 – 20 second plank hold
2 – bombjacks
3 – CDDs
4 – 4 ct Flutters
5 – Squats
6 – Merkins
7 – V ups
8 – 4 ct Mtn Climbers
9 – SSHs
10 – Big Boys
11 – Burpees
12 – Lunges
Run to end of lot and back in between rounds. Finished up with a few minutes of Broga.
WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH
THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1 burpee, 6 Merkins, 8 squats ; distance 1 mi)
Afton Way loop (4 loops x 0.5mi/ea = 2mi)
4 x 3 = 12 squats at start
4 x 3 = 12 merkins at backside intersection with Lizzie
Back track 1 mi up Emory the way we came stopping for count of Christmas lights again.
Had a little time left when we got to Dave Gibson, so did another loop through business park (Ben Casey > Patricia lane) with another 5 merkins before heading back to COT
Totals:
4.87 mi
20 SSH
2 Burpees
29 merkins
28 squats
MARY: she stayed in bed
ANNOUNCEMENTS:
12/24 convergence at NAFO
12/25: all AOs closed
1/1 convergence tbd
F3 Rock Hill coat drive
COT: prayers for MRI tests and results; college grad and job placement; college students returning home for holiday; peace among the holiday chaos.
WARMUP: 67 SSH’s and then I Fd up cadence on the rest.
THE THANG: Tabata with cinder blocks 55 seconds AMRAP
-man makers
-OP
-Curls
-merkins – 25
-Goblet squats
-Chest Press
-Bulgarians
-merkins – 25
-Swings
-Lunges
-Rows
-merkins – 25
Farmer Carry to hill. 7’s squats and lunges. No laying on puddles.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays.
Old bay had every intention on Qing however a call from the M created a change of plans due to a water leak at home.
Fortunately he gave me the winky to make it all happen. We did a little warmup and took a mosey to the back lot.
Cones were set out and the fun began. Center cone exercise was assigned by Tang 5 merkins.
The 12 cones of of Christmas are as follows
50 Freddie Mercurys
25 SSH
10 flying squirrels
25 box cutters
50 flutters
40 plank jacks
50 mtn climbers
10 Turkish getups
10 jump squats
25 hello dollys
30 CCDs
50 squats
That’s all she wrote. Solid workout. Thanks <@U08G28Z7E>
WARMUP: SSH, Good Mornings, Merkins, Arm circles, squats
THE THANG: ruck with one pain station, ruck curls, ruck OHP, ruck swings, ruck flutter w press
ANNOUNCEMENTS: D2DB, Christmas Eve convergence
WARMUP: windmills, arm circles, grass grabbers, copperhead squats, side saddle hops (8 each)
THE THANG: Toy Soldiers, mosey to poles, next exercises at next poles 8 counts: Carolina Dry Docks, Mountain Climbers, Peter Parker’s, Flying Squirrels, Shoulder Taps, American Hammers, Burpees
MARY: Swimming Superman & banana
ANNOUNCEMENTS:
COT:
Christmas Eve Convergence
Santa has to stay fit enough to travel the world tonight. Let’s GO!!
Details
Location: “Ring of Fire”
Timeline:
0600 – Pre-run 5k (trail and road options)
0630 – Bootcamp
0715 – Message and Coffeteria
0745 – Close
Dark Helmet F3 Nation Nant’an on Q
Deez DOAH Notes:
I don’t get serious very often—pretty much ever—but this convergence has been heavy on my heart as Nant’an of F3 Nation. You usually just see me as the jackwagon you work out with, but this one’s different.
It would mean a lot if you showed up. Bring a guy—FNG or Kotter. We’re going to talk honestly about the state of manliness in our world and what we need to do to accelerate our impact.
Coffeeteria afterward provided by Poppins
A note from Santa traveling in his Time Machine:
Click Here to See the Hype