Month: December 2025

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12 days of RESPECT

AO: bomber
Q: Puzzlah
PAX: DintyMoore, Pep, Vector, Papa Bear, Tim the Toolman, Firefox, Leonardo
FNGs: None
COUNT: 8
CONDITIONS: frigid, waaandy

WARMUP: move to playground. Start watch.

THE THANG:
12 days of christmas

1 — Lap & 1 Cartwheel
2 — Dive Bomber Merkins
3 — Big Boy Sit-ups
4 — Pull-ups
5 — Swing Rows
6 — Squats
7 — Crunchy Frogs
8 — Curtsy Lunges
9 — Dancing Bears
10 — Tuck Jumps
11 — Monkey Humpers
12 — Carolina Dry Docks

Had this in mind, but definitely need to credit my guy, Pole Dancer, for some comparisojs yesterday. No one, to my knowledge, had 24 days of Christmas, but there’s still time.!

MOLESKINE:

ANNOUNCEMENTS: boxing day Q tbd

COT: prayers for work, travel, safety and family, especially through tough times and loss

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Angry bear

AO: the-knoll
Q: Étouffée
PAX: G-string, Timber, Piglet, Roadkill, Stubs, Gold Digger, Shakira, Sparrow, Blade
FNGs: None
COUNT: 10
CONDITIONS: Warner than expected

WARMUP: ssh, backs, Willie mays hayes

THE THANG:

Thang 1:
PAX split into 3 groups, completing 3 full rotations of 2 exercises with a MOT in between constantly moving SBs.

Group 1 completed pull-ups
Group 2 MOT angry-bears with SBs to
Group 3 coupon thrusters, then angry-bears back with SB to group group 1, etc.

Thang 2:
20 yrd SB carry
30 yrd sprint.

Groups 1-3 each had 5 turns carrying the entire PAX’s weight;

Mary: Ring of Fire

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Reindeer Games

AO: greenmachine
Q: Puzzlah , DintyMoore
PAX: Pep, Cowboy, Betty Ford, Michelin Man, Esposa, Sherlock, Topanga, Black Lung, Works for a Guy, Grape
FNGs: None
COUNT: 17
CONDITIONS: tropical on the north pole

WARMUP: run a lap

THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.

Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.

After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.

Mosey back to start and big boy situps to end.

MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.

Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.

ANNOUNCEMENTS:

COT:

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12 Days of F3

AO: atlantis
Q: Pole Dancer
PAX: Squatter, Toothless, SalPal, Subway, Faulker
FNGs: 1 Faulker
COUNT: 6
CONDITIONS: Merry and Bright

WARMUP: Stretching & Broga flow, then a mosey over to the lit up pizza hut!

THE THANG: 12 Days of F3! Start on Day 1, add on a Day each cycle (like the song, duh). The PAX had to remember the order with a 10 burpee penalty for mistakes, but were perfect on the day!

First Day: Lap around the tank and 5 Burpees
Second Day: Two IYT’s
Third Day: Three Jump Squats
Fourth Day: Four V-Ups
Fifth Day: Fiveeeee Navyyyyy Sealsssssss
Sixth Day: Six WW1s
Seventh Day: Seven Speed Skaters
Eighth Day: Eight Bama Prom Dates
Ninth Day: Nine Carolina Dry Docks
Tenth Day: Ten Mountain Climbers
Eleventh Day: Eleven Happy Crunchy Frogs
Twelfth Day: Twelve Step Up/High Knees

ANNOUNCEMENTS: Night moves tonight, everyone this morning is 1/3 of the way to completing the bagel challenge!

We’re shut down on Christmas, enjoy the holiday!

Convergence at Stronghold for New Years Day, we’re shut down that week as well!

COT: Prayers of gratitude for Toothless’s friendship and introducing me to F3, and for a smooth and successful move to Crieve Hall (I’m not crying, YOU’RE crying)…prayers for a restful and merry holiday season to recharge, and success on upcoming interviews.

PLAYLIST: My personal favorite Christmas album; Chance the Rapper and Jermih’s “Merry Christmas Lil’ Mama”
https://open.spotify.com/album/1ytfpLuUC11zEpbq4yM9Uu?si=OvRJu216SVeIFoF48d1lBQ

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Emo Nite Pt. 2

AO: pain-train
Q: The Merchant
PAX: FLO, Lunch Lady, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Still very cold

WARMUP: SSHs, BACs, WMHs

THE THANG: Perform different exercises during different parts of the song playing over speaker (ie verse, chorus, bridge).

After completing one round of 3 songs PAX will repeat the same exercises with new songs.

Exercise clusters:
Merkins / Low Plank / Burpees
Imperial Walkers / Squats / Lunges
WW1s / V Ups / Flutter kicks

ANNOUNCEMENTS:
New Year’s Day convergence
Night Moves on Thursday 12/18

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Asphalt

AO: devilsden
Q: Flash
PAX: McAfee, Meat Sweats
FNGs: None
COUNT: 3
CONDITIONS: 40 & perfect once we started movin’ & groovin’

WARMUP: SSH, OYO stretching while Flash explains the details

THE THANG: Segment #1: 5 Rounds, 10 Reps Each Movement, 3 Min. Rest

– Single Arm Row
– Bicep Horn Curl to Press Out
– Shoulder Press
– High Pull
– Tri Extension

Segment #2: Push Up Party, 45 sec. on / 15 sec. off

– Offset Push-up with Shoulder Tap (L)
– Offset Push-up with Shoulder Tap (R)
– Horn Push-up
– Spider Man
– Slow Motion
– Standard

Segment #3: 4 Minutes of assorted Mary to arrive at 6:15AM

MOLESKINE: Kept the workout on the asphalt despite there being a lot of grass. Always enjoy time spent at DD with you gents!

ANNOUNCEMENTS:

COT:

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Heat Wave!

AO: pain-train
Q: Derby
PAX: Chili Dip, Shakira, Juicy J, Piglet, Green Thumb, Blade
FNGs: 2 Green Thumb, Blade
COUNT: 7
CONDITIONS: Excellent

WARMUP: SSH, BACs, BAC BACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch

Motto and Core Principles

THE THANG: Load up Sand Bags/Coupons

Completed 10 rounds of the following:
10 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Squats
Mosey to Playground and rep out Pull-Ups. Quantity matched the Round Complete.

Halfway thru the above we took a break to do ~20 yards of Lunging Sand Bag Burpees. At turnaround PAX completed 50 WWII’s before returning back to start via Lunging Sand Bag Burpees.

MOLESKINE: Grateful to see FNG’s today!

ANNOUNCEMENTS: Check Slack

COT: Prayers up for Juicy J’s friend Nancy as well as those dealing with anxiety/loss this Christmas Season.

Thank you for the opportunity to lead this morning!

:horse_racing:

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Three dr in Nashville because their wives brought them

AO: titan
Q: Pep
PAX: Squatter, The Merchant, Spinal Tap, Young and Restless, SalPal, Choo Choo, Tim the Toolman, Sherlock, Papa Bear, Intel, rooster, moped
FNGs: None
COUNT: 13
CONDITIONS:
Cold but felt comfortable after 14 degrees on Monday

WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning

THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk

finish with a short round of Mary

ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building

COT:
Y&R’s wife is having a rough go. It is a year since her parents passed

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Don’t drop the baby

AO: the-knoll
Q: Étouffée
PAX: Malibu, Roadkill, Stubs, Derby, Pebbles, Gold Digger, Juicy J
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: brief

THE THANG: PAX set out on a sandbag adventure tasked with not letting weight hit the ground.

(1)Half mile mosey with 3 stops

During stops:
– partner 1 holds SBs
– Partner 2 completes
– 3 burpees
– 10 merkins
– 20 squats
– Rotate

(2)DORAS on the hill. One partner exercises while other completes exercises with SBs
– deadlift
– Rows
– Curls

(3) completed another half mile back to the AO with another 3 stops via another route.

(4) finished with a 7th set once arriving back to knoll.

MOLESKIN:

ANNOUNCEMENTS:

COT:

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Hanukkah – A Celebration of Lights

AO: middle-tooth
Q: sooner
PAX: Barney, Cowboy, DrRupp, Topanga, Young and Restless, Betty Ford, Esposa, Moped (DR – Athens GA)
FNGs: None
COUNT: 9
Active Warm up to the sounds of Jack Black and Adam Sandler

8 Crazy Nights

Each night, we play the dradel and light a candle. The dradel sets the rep count by 4 multiples of 4: ש (Shin) = 4, נ (Nun) = 8, ה (Hey) = 12, ג (Gimel) = 16. Eight squat buy in for the night. First part of the night is to run out on the field and do eight menorah Maccabees (aka plank jack burpee with a star jump). Each pax returns to the new exercise equipment that no one has used yet and picks something new completing the number of reps dictated by the dradel. Can’t do the same exercise twice.

After each nights game, plank for the pax. Gemini attempted to give us hebrew blessings. It worked about half of the time. The PAX was not impressed.

A very educational Hanukkah playlist: https://open.spotify.com/playlist/5kfbpR6ApGjEQYAHoyr0ci?si=ncW9H7FuSBGgyHMRgw2FAw&pi=ulG2ud86TwOLs

Lots of announcements, see slack

Prayers, Sami & Darren, victims of gun violence

Esposa really liked the coffee and was the most knowledgeable about Jewish tradition and culture.