WARMUP: 41 SSH
THE THANG:
DORA – partners do:
100 – squat thrusters
200 – Chest press
300 – Curls
Travel- overhead carry block to car and back
LT Dans down the hill
Sprints – 50, 80, and 110%
Return to Startex
Cool Guy Mary
MOLESKINE: Thankful for MLK.
ANNOUNCEMENTS: LeanPax forever
COT: did it
WARMUP: SSH, Stretchin, Merks
THE THANG: -Ran to the Parking Garage-
Natural Ice wanted to keep it simple
11s -Merks on one level and WW1s on the other – Keep it moving
Then Spinal Tap – went for A Dora, single leg glut bridges, reverse lunges, Romanian Split Squats, Advanced Alabama Prom Dates.
Lots of Running and Glute exercises
MOLESKINE: You only get wet once
ANNOUNCEMENTS: Holy Smokers Thursday night,
Spinal Tap & Natural Ice launching a small group this wednesday night. Kick off is 6:45 at Hopping River North – with Trivia
COT: Prayers lifted!
Playlist: 80’s karaoke, provided by Grape
Grade: A
WARMUP:
Requisite and obligatory ssh
Imperial walkers
Seal claps
Good mornings
THE THANG:
Peaches (down ranger) took first fifteen minutes
– demotivates (forgot name) – exercise of ssh broken into parts
– Bear crawl the from one sideline to the other
– burpees : 1 at first number, 2 at hash mark, 3 at middle, 4 at hash mark, 5 at second number
.
– More demotivates
– Lunge back from sideline to sideline
– instead of burpees, mericans
– More demotivates
pep time:
– rectangle: from end zone to fifty yardline across to sideline, back to end zone, then sideline to sideline
– one partner runs the rectangle while the other moves in a slower motion through the rectangle
. When the runner gets back to partner they switch.
– Slow movements:
– lunge twist
– Komodo dragon
– Reverse lunge
– Bear crawl
– 11’s at hill: mericans + ww1
– Back to startx for short Mary
ANNOUNCEMENTS:
– leanpax
– rumors have it that some have lost 20lbs already (unconfirmed
)
COT:
– grapes dad head surgery. Done yesterday but dad is still unconscious (expected)
– Shy guy: new baby. Rumor has it that he doesn’t wake to do feedings (unconfirmed)
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: standard jog around the park
THE THANG:
1. Sevens
Thrusters in middle of parking lot.
Murder bunnies as mode of travel (modify to lunge walk if needed).
Blockees at the Christmas tree pile.
2. Acronym circle- BLOCKS
Do the following:
Big boy sit-ups
Lunges (2 is 1)
Overhead press
Curls
Kettlebell swings
Squats
Did sets of 5x, 5x, 10x, and 5x.
3. Mary. Cool guys incorporated the block in their Mary call. Thank you cool guys.
MOLESKINE: Didn’t want to come. Glad I went. Workout got better with every murder bunny.
ANNOUNCEMENTS: YHC Grinchingly stealing all the Qs in December is over. Back to regular rotation next week. As repayment, those in attendance received a brand new, gently used cinder block as a holiday gift. BRING YOUR OWN COUPN EVERY WEEK MOVING FORWARD.
COT: thank you LORD. Amen.
Subsequently, Doseteria was held at Star Bagel.
WARMUP:
THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins
MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.
ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.
COT: Military fitness test performance, unspoken intentions.
T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!
WARMUP: SSH, Imperial Walkers, Merkins, Streeechin
THE THANG: THE 12 BLOCKS OF CHRISTMAS
• Start each round with Run Around the Block
• Perform the current day + all previous days
• Movements stack every round
Pax waiting on the 6 with SSH
Day 1 – Run Around the Block
Day 2 – 2 Block Burpees
Day 3 – 3 Block WW2 Sit-ups
Day 4 – 4 Block Overhead Presses
Day 5 – 5 Block Thrusters
Day 6 – 6 Block Bent-Over Rows
Day 7 – 7 Block Squats
Day 8 – 8 Block Curls
Day 9 – 9 Block Merkins
Day 10 – 10 Block Russian Twists
Day 11 – 11 Block Chest Presses
Day 12 – 12 Block Lunges – The last day we grabbed the coupons and ran one last time around the block and back to the start.
I clocked 2.3 miles of running and 584 calories
MOLESKINE: Do hard things – put the Weight in Weighteros
ANNOUNCEMENTS:
2.0 Work out at titan at SIX THIRTY!
New Years Day Convergence at thestronghold with a Q Hand off!
COT: Prayers for Grapes fathers health and family
