WARMUP: The usual
THE THANG:
DORA 100 merkins, 200 LBC, 300 squats
Midnight countdown madness around the circle with our coupons
Mary
ANNOUNCEMENTS:
4:13 New Years convergence at 6! Set alarms now and SC!
COT:
2026 – challenge everyone to build a deeper community where conversations go beyond “I’m good.” Everyone has ups and downs and deep, accountable, and challenging relationships are a life line to our mental health. We cannot grow if we are just counseling ourselves and not sharing and encouraging each other.
Natural Ice and I host a small group every Wednesday night at 7:30 and you are all invited whether you go to our church or not.
Lastly thanks to Pep for being our new AOQ as he will take us to new heights and start being in our photos!
WARMUP: PAX led
THE THANG:
Partner/2.0 travels while the other does Reps of each station
🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)
FORMAT
5 Stations
4-5 minutes per station
AMRAP / Laps
Kids’ reps count DOUBLE
🔴 STATION 1 – Build the Sleigh
PAX: Cinderblock Goblet Squats
Kids: Brick Squats
Score: Total team reps
🔴 STATION 2 – Deliver the Presents
Partner Run Relay
PAX carries block
Kid runs unweighted
Switch each lap
Score: Total laps
🔴 STATION 3 – Stock the Shelves
PAX: Cinderblock Overhead Press
Kids: Brick Press
Score: Total team reps
🔴 STATION 4 – Santa Sack Carry
Bear Hug Carry to pole & back
Relay style
Kids = shorter distance
Score: Completed carries
🔴 STATION 5 – Chimney Climb
PAX: Block Rows or Deadlifts
Kids: Brick Deadlifts
Score: Every 10 reps = 1 chimney
MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night
ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.
COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel
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
WARMUP:
SSH
Michael Phelps
Butt-Kickers
WMH-Runners Stretch-2Buck
Good Mornings
THE THANG:
Indian Run w/ speaker
15 minutes of
5 Pull-ups
10 Merkins
15 Squats
Coupon work in cadence
Curl to OH Press 4 ct
Body Builders 8 ct
Slow Thrusters 8 ct
Deadlift to Row 4 ct
BB Sit-ups 4 ct
Flutter kicks 4 ct
Lunge walk/OH walk w/ coupon
Rinse Repeat til 615
MOLESKINE:
Squatter still has a beard. You can’t believe anything you see online these days. But as promised the PAX saw a beardless Squatter as they passed around his drivers license pic from 15 years ago.
ANNOUNCEMENTS:
F3 Christmas Party 12/12
Christmas Eve Titan Workout – 2.0 friendly
New Year’s Eve Titan Workout – AOQ change
COT:
Prayer and Coffeteria at Star Bagel
WARMUP:
SSH, Arms, Legs
THE THANG:
Last-man up to the Dog Park Hill with some lunges to give us a chance to come together.
“Stand by Your Man” –Changed last minute from playing Tammy Wynette on a loop to songs that have “Stand” in them
Pair Up, work simultaneously, alternating between workouts every 10 reps:
– 100 Merkins
– 100 Squats
Run a lap
– 200 Incline Merkins
– 200 Step Ups
Run a lap
– 100 Decline Merkins
– 100 “Boston Cream Pie” Split Squats because I can’t speak
Last man up back to start
MOLESKINE:
Keep pushing through the cold days, !
ANNOUNCEMENTS:
6:30 AM 2.0 Friendly Christmas Eve Beatdown
COT: Mental health, connection, Stand by your guys (and gals).
https://open.spotify.com/playlist/35DQP5Wce4YSDoNIPP7A53?si=ons7vQFFQc6_Xc2qgV-cgw
WARMUP:
pick up coupons and drop at circle then 6 minute run with increasing pace
THE THANG:
10 reps each
Glute bridge, single leg (10each leg)
Incline Merkins
V-ups with blocks
Elbow to knee crunch (10 each leg)
Tricep Extensions
Hollow body holds w adductors
Alternating Hand Release Up/downs
Narrow grip bench press
Knee Drive, single leg deadlift (10 each)
Squat thrust
MOLESKINE:
Share one thanksgiving tradition
ANNOUNCEMENTS: Convergence at Handsomizer on Friday, YHC on Q again.
COT: Give Thanks
