WARMUP: yes
THE THANG:
SSOP – stupid songs of pain.
BLIMPS
Dora
MARY: all out sprint
ANNOUNCEMENTS: Christmas party
COT: yes
WARMUP: Motivator, Imp-Sqt-Walkers, Rolling Kickstand Irrkins, chPickers
#1:Fire water burn ~4:50 by Bloodhound Gang
Chorus = Low-(super…6 ct.) slow-squats, in time (come up on”fire”)… hold for “we don’t need no water..BURN MF” Instrumental breaks = Monkey Humpers
Versus = Imperial Squat Walkers
#2: BLIMPS: add 2 reps each bench (to 10, then down)
high/Low/Buffalo as a “10-count”
#3: Mama Said Knock You Out – – FFDP & Tech N9ne 2:48 → Plank Jacks in between
CPOP: “Mama said knock you out” (16 x) – do a Mike Tyson Pushup
#4: Dora
1 pax Nur up/ mosey down to switch
• 50 Fisherman’s Calf Raises each
• 100 big boiz
• 200 Flutters
Jailbreak sprint to COT
MARY: embedded in the above, no need for a separation
ANNOUNCEMENTS: Christmas party, newsletter type stuff
COT: prayers lifted for marriages, 2.0 communications, coping with grief.
WARMUP: none
THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back
MARY: none
ANNOUNCEMENTS: Christmas Party
COT: keep several father in laws and uncles in your prayers plus prayers for direction.
WARMUP: while the posting numbers are inaccurate, due to the many folks that don’t find the BB system worth their time… Some of us enjoy seeing the numbers climb.
Getting these done increases the accuracy of that,
and any motivation is good motivation IMHO.
THE THANG: kettlebell type stuff
MARY: abdominal type stuff
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff
WARMUP: Did some moseying around with SSH, Hillbillies, and Squats
THE THANG: A Dip/Derkin 11 at the Ampitheater/ mosey to the Stairs in Textile Way / pax planked and elbow planked while one at a time went up/down.
Mosey to Sunbelt lot.
Quick DORA like run with merkins/lbc’s/squats.
Mosey to Main Event – Starfish type workout with 7 solid stations. Burpees/Merkins/Big Boys/LBC’s/Mak Tar Jyes/Dry Docks/Jump Squats. All stations had high rep counts for max suffering.
Mosey to a station, near crawl back, do 1 burpee on first round, 2 burpees on second, etc…
All pax gave max effort to complete, but fell a little short on time. Moseyed back to COT.
MARY: Not her day.
ANNOUNCEMENTS: Christmas Party! Get there!
COT: All shared. Live your best life!
WARMUP: SSH
THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps.
Hearts: Merkins – Ace: Plank 60s
Spade: Squat – Ace: Wall Sit 60s
Diamonds: SSH – Ace: Line Jumps :left_right_arrow: then :arrow_up_down: 60s each.
Clubs: BBS – Ace: Feet on wall sit ups. X25
Joker: Lap around the Christmas tree then 10 burpees
90 reps each suit workout
Next up Indian run around WEP
Finally end up at the top of the hill on the south end for some 7’s with squats up top and v-ups at the bottom. Slippery slopes with leaves when going up and down. One casualty… RIP <@UMVTXH0BX>
MARY: she found us
ANNOUNCEMENTS: newsletter, Christmas party
COT: YES!
BUY-IN: 20 Man Makers w KB
DORA #1 / Farmers Carry
– merkins
– Jump squats
– Dips
DORA #2 / Run lap
– Snatches
– Goblet squats
– Curls
COT
Celebrating the 12 days of Christmas as the holiday decorations were recently assembled at WEP with a ladder workout with 2 exercises and 5 flights in depending and ascending counts.
WARMUP:
3 variations side straddle hops followed by 3 variations of merkins followed by 3 variations of squats.
THE THANG:
Flight 1-big boy setups and hip dips,
Flight 2-R/L lunges with squats jumps,
Flight 3-Bear crawl with crawl bear,
Flight 4-R/L side plank crunch with mac tar jai,
Flight 5-Front/back lunges with jump knee tucks.
MARY: n/a
ANNOUNCEMENTS:
Christmas party, BRR 2026, Irrevocable Trusts
COT:
Prayers for students, new babies, and aging parents.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises
THE THANG:
– Travel to playground (pirated from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– And so on to the playground
– Broga (10 count)
– Standard plank
– Down Dog
– Walk it out
– Up Dog
– Down Dog
– Standard plank
– Continued WEP circuit – 8’s
– First swing: 7 burpees (yes, I included burpees), 1 big boy
– Second swing: 6 burpees, 2 big boys
– …
– Last swing: 1 burpees, 7 big boys
– Extended broga
– Standard plank
– Down Dog – right leg up
– Runners Lunge – right leg forward
– Warrior I
– Warrior II
– Peaceful Warrior
– Runners Lunge
– Standard plank
– Down dog – left leg up
– Runners lunge – left leg forward and repeat
– At Calhoun gazebo:
– Arm DORA!!!
– One partner lunges from the gazebo to the curb while the other works on:
– 50 Curb Alperts (cadence count)
– 100 Dips (benches conveniently provided)
– 150 Shoulder presses
MARY: hammahs, fluttahs, boxcuttahs, LBC, 6-inches (via countdown from each PAX)
ANNOUNCEMENTS: newsletter material
COT: all about families