WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose
WARMUP: zip unless you did some stretching
THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back.
MARY: nope, maybe some stretching
ANNOUNCEMENTS: Xmas eve convergence
COT: of course! Lots of prayers and praises around the group!
Yog a lap then circle up for usual stretchy warm up exercises. Yog down to behind school for some wall qork. Everyone get in peoples chair qhile one by one PAX bear crawl to other end. Next series was broad jumps. Next was 11s. Start on one end of gym with 1 bomb jack and run to other side for 10 seal jacks. 2-9, 3-8 etc. Finished in middle. Next was pax picks. One guy calls an exercise and runs to other side of bridge and back while other PAX do the exercise called. First round was mostly your basics. Second round we had to use the bench so derkins, step ups, butt touch squats, etc. Finished up and moseyed around school. Stop for 354, 3 exercises, 5 reps each, 4 rounds. First series was merkins, squats, big boys. Moseyed some more and stopped for another series: CDDs, mtn climbers, and flutters. Moseyed again and one more series of diamond merkins, SSHs, and v ups. Back to COT right at time. Thx Bass o!
WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something
Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle:
WARMUP: SSH, IW, Cherry Pickers
THE THANG:
100 Merkins
200 LBC
300 Squats
400 Calf Raises
Method:
20 reps at a time until total reps are complete.
Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100 merkins have been completed. Continue with LBCs, squats, and calf raises 20 reps at a time until LBCs are done.
At the last 100 calf raises switch to toe raises.
MARY: built into the “Thang”
ANNOUNCEMENTS: Christmas Eve Convergence, bethel, and NYE Convergence.
COT:
‘around’ should be interpreted here as ‘in the vicinity of’
WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters
THE THANG:
In celebration of the most popular Christmas hit singles, we do sets of 45’s in the Kingsley Amphitheatre
Each round separated by a recovery jog to the fire pit and back
All I Want for Christmas is You To Do Big Boys
It’s the Most Wonderful Time For Shoulder Taps (count one shoulder)
It’s Beginning to Look A Lot Like Jump Squats
Last Christmas I Wasn’t In F3, So I Didn’t Know Merkins Means Pushups
But Do You Recall, the Most Famous Exercise of All? SSH
Intermission: Walkin’ In A Winter Wonderland
(Not considered a popular Christmas hit single but I’m adding it because I’m the Q and I say so)
I’m Dreaming of a Tricep Dip
Santa Baby Crunches
Simply Having a Wonderful Makhtar N’Diaye (45 collectively – favorite plank if not exercising)
Please Lunge Home for Christmas (22.5 each leg)
You’re A Mean One, Mr. Bandcamp (45 collectively – Al Gore if not exercising)
MARY: What would Christmas be without Mother Mary?
ANNOUNCEMENTS: Christmas Convergence, Break the Dam, Bethel
COT: family, health, relationships, new life
WARMUP:
Spike took the warmup right where we plant the shovel flag. Counts and cadence were perfect, and we even did 6-count burpees. Impressive!!!
THE THANG:
Ran around to do a few more warm ups before heading to a building for the countdown.
2 locations for exercises. Run between each, which included stairs and some bear crawls or lunges:
100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups
Great work done by all pax!
MARY:
ANNOUNCEMENTS:
COT:
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. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat
Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC
Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat
Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers