WARMUP: Yog & calisthenics
THE THANG: ♠️♥️♣️♦️
ANNOUNCEMENTS: D2D $, 250 & Weight loss Challenges
COT: Prayers/Praises for 2022 & what’s ahead in 2023.
WARMUP: SSH, planks, arm circles, etc
THE THANG: Deck of cards workout
Spades = Thrusters
Clubs = High pull and shrug combo
Diamonds = Curls
Hearts = Tricep extensions
Ace = Mosey
Jokers = Wild (pax that draws it picks the exercise)
Took turns drawing cards, reps equaled face value of the drawn card. Ultimately we did a total of 90 reps of each of the exercises above.
ANNOUNCEMENTS: Christmas convergence
COT: we all shared something we are grateful for, Prayers for patience, family going through medical procedures, etc.
WARMUP: mosey to parking lot across the street for a circle and warm up exercises.
THE THANG: mosey more over to medical building and get going on the 12 days.
Not moderate. Good work put in. Fellowship was pretty quiet by about day 5.
Do day one, run around building.
Plank for 6.
Do day two, day one then around the building, etc
1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins
During Plank we got to hear about Pax fav Christmas gift memory as a kid. Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.
Outside of Old Bay who got a dot matrix printer. Prob from Radio Shack. We are renaming him Tandy.
MARY: no time for her. It took all 45 to wrap the 12 days. Site q was nervous we’d be late during run back.
ANNOUNCEMENTS:
COT:
WARMUP: Run two laps around the parking lot. SSH, Windmills, Merkins
THE THANG: 2min run.
10 Lunges I/C, 10 Reverse Lunges I/C, 15 Low Slow Squats, 20 Calf Raises
2min run
25yd Partner Pushes (3x each)
1min run
Peter Parkers, Protractor
2min run
1min Carolina Dry Docks, 1min Ins/Outs
Even-Numbered Jack Webb: 2 Merkins/8 Overhead Claps, 4/16, 6/24, 8/32, 10/40
2min run
Plank Series
MARY: See Above
ANNOUNCEMENTS: Yes there were. Christmas Party
COT: Should’ve been there.
WARMUP: Mosey’d to the Armory via the Forbidden Highway. Stopped halfway to do some warmup exercises (can’t remember which ones) and a 5-count motivator.
THE THANG: Played mini golf in the Forest Hill parking lot. Started at hole 1, did an exercise, ran a lap, and moved to hole 2. Repeated until everyone worked their way through the front 9. Exercises were cumulative as the PAX progressed through each hole.
Indian ran along the Forbidden Highway back to COT.
MARY: Finished out with a 10-count motivator and some Mary.
ANNOUNCEMENTS: There were some.
COT: It took place. There was a circle and some praying. It was good.
WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises
WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.
WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga
THE THANG:
11’s – Mike Tyson & Big Boys with a shuffle to and from
DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers
Mary – Flutters, Box Cutters, LBC, Freddie Mercury
MARY:
ANNOUNCEMENT:
COT:
WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Bobber arrived a little late and met up halfway through the run, which I think was his plan. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.
THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Lt Dan to next cone (~100yds)
2. Box cutter, then crab walk to next (~30yds)
3. Merkins, then Lt Dan (~100yds)
4. Mountain climbers, 2 ct, then crab walk (~30yds)
Repeat until time out
Reps of each exercise were descending with each round: 25, 20, 15, 10, 5 (75 total reps of each exercise)
Straight Up showed up late when most were finishing their first round of burpees. He quickly caught up and passed most. Beast, Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we ran out of time (60reps of each exercise). GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: None. Out of time.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Q had to leave at 6 in order to take his 2.0 to JROTC rifle team practice. Sorry.
* Lifting up prayers that were said and unsaid.
It is mornings like this – cold yet clear – where the combination of fellowship, early exercise, and beautiful weather just starts your day off in such a wonderful way that nothing else afterwards can phase you. You already won the day and have been invigorated to take on anything and be thankful and blessed for everything.
Thank you for the opportunity to lead.
– NASA
WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful
First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.