Author: Dr Tryhard

  • Three Amigos Deep

    Striking deep into West End territory the good Doctor brought SOJ-Takeover warmth to the frozen tundra of The Deep, as follows:

    The THANG: 

    WARMERAMA: 

    • MUSIC ON – rando collection of get pumped rock
    • Mosey loop around the front parking lot and circle up in front of the school
    • Welcome & Disclaimer
    • A well-rounded battery of typical DTH reps top to bottom IC

    COP #1: 

    • Mosey to the bus loop and grab a pillar
    • PILLAR ALLEY – Indigenous movement with last man doing a set number of reps whole the PAX does other reps on their pillars
    • 1st Half – last man does x5 Pole Smokers while the others do flutters, then run to next available pillar …rotate to half way point
    • 2nd Half – last man does x10 Donkey Kicks, others do Hoedowns

    COP #2:

    • Mosey up to the track
    • OLD HUNDRED – rep countdown by 10 from 100 to 10 with a run between sets around half the track
    • Sets included: x100 SSH, x90 LBC, x80 Mtn Climbers (2-ct), x70 Shoulder Taps, x60 Dry Docks, x50 Am Hammers, x40 WWII, x30 Jump Squats, x20 Merkins, x10 Burpees (YHC may have mixed some of those middle ones up…)

    Mosey BTTF:

    • 5 MoM with variable core reps

    COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  And so begins a little SOJ Takeover for our WestHo and West End brothers – let’s be honest, we just miss seeing them and need the Takeover excuse to get our SOJ-entrenched butts across the river! The Deep was a great time with fine brothers and pumpin tunes on a chilly morning. After the 8 mile ruck yesterday it felt good to give all the muscle groups a decent stretch – Old Hundred never fails and Atilla and Mr Rogers were happy to help provide ideas for the different sets. Appreciate your hospitality gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Sign up for Breaking Bread
    • 2/8, 0600 Frozen Triangle – two options with Run/Boomcamp VS Ruck
    • 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
    • April Hike/Ruck with Rodeo Clown to support Make-A-Wish
    • Watch Slack for updates on The Bridge

  • No Butter, Just Ice

    13 lucky gloom brothers donned the extra weight to conquer a BRUTAL 8 mile trail ruck in preparation for the Frozen Triangle 10-miler happening Feb 8th. After hearing from young Snap he was running behind 15 minutes, the on-time 12-PAX set out from Pump House Park and set a blazing pace down the North Bank trail toward the City. En route, Offshore came running past from the other direction and mentioned the Buttermilk was treacherous. Hmmmm, maybe we should have listened… Starting 15 minutes behind the pack, there was no way Snap was gonna catch up. But the PAX was stopped a few times for water and stretch breaks, and their beloved Q also made them do some IC Flutters and Squats once we crossed the Bell Isle bridge. We also added the Bell Isle loop, but still young Snap hadn’t arrived. This was where the Q asked for volunteers to go back for the SIX, and the PAX split with Ponch leading the front runners toward the Buttermilk, while YHC and a platoon of big-hearted warriors circled back over the Bell Isle suspension bridge in search of Snap. Turns out he blew past Bell Isle and was about to cross the Browns Island footbridge, but we got him turned around and once united we took off at double speed to catch the front runners. Finally reaching the Buttermilk, we knew catching up was going to be near impossible – the entire trail was covered in ice. A few of us who participated in the Grow Ruck had many reflective moments remembering the painfully slow progress under extra weight on these same trails, only then they were slick with hard rain instead of hard ice. Right then we all agreed Rodeo Clown’s strap-on ice grips to be a genius move. It was grueling but the PAX set out to try and catch up with the front-runners, and we periodically shuffle-jogged where the trail permitted. As it turned out we never had a chance to catch them, and the Ponch Crew were driving past us as we were finally crossing the Nickel Bridge. SUPER proud of these men for taking on what turned out to be a wildly challenging CSAUP. In comparison I expect the Frozen Triangle ruck will be a walk in the park. We have 15 PAX so far HC’d to ruck it – WHO ELSE WANTS IN?!?  Yours AYE! ~DTH

  • Rockin Out a Funky Beatdown

    A hearty 21-PAX converged at Rockwood and crushed the DRP with a musical mashup whoopin. Here’s how a FNG private eye investigated F3 SOJ and deemed it GUILTY of BADASSERY! 

    The THANG: 

    WARMERAMA – BY MUDSLIDE

    • Mosey and circle up on the Basketball Court
    • Welcome & Disclaimer
    • Variable reps and stretches that only Mudslide can fully know and understand
    • Morning Wood Ruckers arrive at 0707, DTH puts the ROCKIN BEATS ON, Mudslide relinquishes the Q, LET’s GOOOO!!!

    COP #1: 

    • Mosey to the Tennis Courts and circle up 
    • PLAY Stacy’s Mom, by Fountains of Wayne (3:18)
    • APD’s to the beat
    • WWII for every Stacy/Mom

    COP #2:

    • Mosey over to the Pickleball Courts
    • FIFTIES – x50 reps in each of 8 courts, first to call 50 ends PAX reps and calls the next court exercise
    • Exercises included: Squats, Mtn Climbers, Am.Hammers, Monkey Humpers, Merkins, Flutters, LBC’s, aaaaand the all-new Florence Kicks (oof)

    COP #3:

    • Mosey to the large center lot and circle up
    • PLAY Tubthumping, by Chumbawumba (4:39)
    • Plank Jacks to the beat
    • Hand-release Merkin for every “I get knocked down but I get up again” 

    COP #4:

    • Mosey to the Snack Shack and partner up
    • x3 Rounds alternating x20 Hoedowns and other PAX doing Dips until relieved

    COP #5:

    • Mosey over to the far lot and circle up
    • PLAY Stayin Alive, by The Bee Gees (4:43)
    • Jazzercise to the beat WITH GUSTO
    • Squat for every “Stayin Alive”

    COP #6: 

    • Mosey over to the gravel hill
    • Round 1 – mosey down, AYG Sprint to the top
    • Round 2 – mosey down, AYG Bernie to the top
    • Round 3 – mosey down, AYG Bear Crawl to the top

    COP #7:

    • Mosey back to the bball court and circle up
    • PLAY September, by Earth Wind Fire (3:35)
    • Flutters to the beat
    • Heels to Heaven with every “Ba-dee-ya” or “Ba Du Du”

    COT:

    • Counterama # 21
    • Namerama – WELCOME AGENT SMITH!!!
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Brothers, cup is FULL today. What an awesome crowd for both the ruck and beatdown. Cheers to Chaplain for passing off the R&R Q and prayers for speedy recovery! Many thanks to Mudslide for covering the Warmerama while the ruckers rolled in late. Welcome to Florence’s Pplice Academy brother, now Private Eye, nicknamed Agent Smith – keep posting! And TClaps to all the PAX pushing hard this morning. As always, it’s a true honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TOMORROW (Sun) OTB Ruck kicking off from Pump House Park at 0600 (5-6mi)
    • 2/8, 0600 Frozen Triangle 
    • 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
    • April Hike/Ruck with Rodeo Clown to support Make-A-Wish

  • Off Campus Trailblazing Ran Overtime

    YHC and a troop of seven hardened ruck veterans escaped the confines of Rockwood Park and took to the mean streets of neighborhoods East of Hull Street, looping a new route North, crossing Hull into an elderly commune, and eventually making it back to Rockwood, 7 minutes late for the Bootcamp YHC was supposed to be leading, having covered about 4.2 miles. Meanwhile Big Rig ran thousands of miles somewhere. Big thanks to Mudslide for covering the Warmerama until I arrived. TClaps to the ruckers going overtime and keeping a speedy pace to cover mew ground. Yours AYE! ~DTH

  • NO TOIL

    Eight CSAUP-loving SOJ studs accepted the 4WD challenge and whatever MABA madness might be in store. Here’s how we counted to 100:

    The THANG: 

    • Welcome & Disclaimer
    • #MABA… x10 Burpees OYO

    COP #1: 

    • WARMERAMA = BURPEE TRAIL
    • Mosey around the woods loop periodically stopping to complete x5 burpees
    • TOTAL x30 Burpees

    COP #2:

    • QUARTER POUNDER PLUS
    • Line up on the end of the Field
    • Sprint to 25yd, x25 Mtn Climbers (2-ct), Bernie back
    • x5 Burpee recovery
    • Sprint to 50yd, x50 Michael Phelps holding People’s Chair, Bernie back
    • x5 Burpee recovery
    • Sprint to 75yd, x75 LBC’s, Bernie back
    • x5 Burpee recovery
    • Sprint to 100yd, x100 SSH’s, Bernie back
    • x5 Burpee recovery
    • TOTAL x20 Burpees

    COP #3:

    • PAVILION LADDER
    • x8 Burpee, run around Pavilion
    • x7 Burpees, run around Pavilion
    • ETC, down to x 1 Burpee & Run
    • TOTAL x 36 Burpees

    F3 PLANKORAMA REVIEW

    COP #4:

    • PAVILION COOL-DOWN …you know, since we didn’t do the usual Warm-Up at the start
    • x6 Burpees
    • x10 DQ’s IC
    • x10 ISW’s IC
    • x10 Soldiers IC
    • x10 Cherry Pickers IC
    • x15 Tempo Werkins IC
    • x5 Ranger M’s IC
    • x10 WWII’s IC
    • x10 Left Oblique WWII’s
    • x10 Right Oblique WWII’s
    • x20 Heels to Heaven
    • x10 Suzanne Sommers (ea side)
    • x20 APD’s
    • x30 Moroccan Nightclubs IC

    Mosey BTTF:

    • x10 Final burpees to complete today’s MABA 100 Burpee Challenge – BOOM! 

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Power outages, City Water Out

    NMS:  The DTH+Sable caravan arrived on scene and another 6 joined the party. GREAT numbers for 20 degrees and black ice everywhere. Extra emphasis was given for the Disclaimer this morning! Effort was made to spell NO TOLL in the snow while cranking 100 SSH’s, but Bromance thought the beatdown wasn’t hard enough and spelled NO TOIL instead. L Woods continues to accelerate and earned the name “L rabbit” as YHC tried to keep up with him. Belay’s fitness level and high quality form continues to set the standard. YHC did not take the bait and leap the gate today – nobody needs a broken leg. And hey, we stayed warm and crushed 100 burpees! (Actually 102 cause addition apparently isn’t my talent). Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TONIGHT!!!  7pm SOJ Meeting at Rodeo Clown’s house, open to ALL SOJ PAX
    • Thur 1/9, TIM MAN VQ at The Forge!!!
    • Sat 1/11, Split BDay Q at Dogpile
    • MABA JANUARY CHALLENGE = 100 Burpees per Day x31 days! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – abstain from your usual indulgences this month! 
    • Ongoing opportunities (details on Slack): Breaking Bread, The Bridge, SOJ OTB monthly Ruck
    • February CSAUP – Frozen Triangle

  • Introducing: THE WHEEL OF DEATH!!!

    15 cold weather junkies converged at Rockwood but instead of the expected ice bath immersion experience, the good Doctor kept his comrades warm in the pursuit of MABA madness. Here are the mountains these heroes conquered today:

    The THANG: 

    WARMERAMA: 

    • Multiple laps around the parking lot with variable movements to get the blood flowing
    • Circle up on the Bball Court
    • Welcome & Disclaimer
    • Variable reps IC with a bit of stretching

    COP #1: 

    • Shift back to the front parking lot for FOUR CORNERS – LADY OF THE NIGHT
    • Corner 1 – #MABA – yep, x10 Burpees
    • Corner 2 – x20 Oblique LBC’s (x10 ea side)
    • Corner 3 – x30 Mtn Climbers
    • Corner 4 – x40 Nancy Kerrigans (x20 ea leg)
    • (=70 Burpees in total)

    COP #2:

    • Mosey to the playground and present THE WHEEL OF DEATH!!!
    • All PAX plank with feet on rotating platform
    • PlankWalk to rotate the dias for one full circuit – many PAX fell away in this effort

    COP #3:

    • Mosey to the large middle lot
    • BEAST – explained to PAX – x6 stops with x6 Reps at each stop, for x6 Rounds total
    • Round 1 – yep, #MABA, Burpees (=36 total)
    • Round 2 – APD’s
    • Round 3 – Plank Line Hops
    • Round 4 – Deep Squats
    • Round 5 – WWII’s
    • Round 6 – Groiners

    COP #4:

    • Back to the WHEEL OF DEATH
    • The Q had been contemplating the failure of the former effort, so PAX directed to partner up
    • One partner planks on the rail, legs held by their partner, with entire PAX walking the dias clockwise until a PAX drops – got maybe 2 rotations
    • Switch positions and walk the other direction until a PAX falls out – BETTER with maybe 4 rotations! 

    COP #5:

    • Mosey BTTF and circle up
    • HUNDO FLUTTER 
    • x25 High Flutters
    • x25 Low Flutters
    • Roll over and stretch core
    • x25 High Flutters
    • x25 Low Flutters
    • Roll over and stretch core

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Empty Rockwood Q sheet on a Friday will almost always mean a DTH double-Q, and a few headlocking texts to get the PAX out even in the bitter cold. Way to get out there gents!!! YHC has been eyeing the new playground equipment for a couple months, and decided today was good for introducing the Wheel of Death. LOTS of options with this bad boy. Partnered option two was awesome – maybe add burpee penalties next time for guys who drop out until we have a winner team left. Love this SOJ PAX and all the energy going into the new year. And yes, if you hadn’t already noticed, every DTH Q this month will check the MABA box. Let’s GO!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TUE 1/7, 7pm SOJ Meeting at Rodeo Clown’s house, open to ALL SOJ PAX
    • Wed 1/8, Swirly 10-Year at WDog
    • Thur 1/9, TIM MAN VQ at The Forge!!!
    • Sat 1/11, Split BDay Q at Dogpile
    • MABA JANUARY CHALLENGE = 100 Burpees per Day x31 days! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – abstain from your usual indulgences this month! 
    • Ongoing opportunities (details on Slack): Breaking Bread, The Bridge, SOJ OTB monthly Ruck
    • February CSAUP – Frozen Triangle

  • Back up to 50, sometimes 110

    A handsome six pack of ruck brothers assembled in the frigid gloom to tackle at least a few miles under extra weight. YHC had challenged the PAX to pack an extra 10 pounds today, which brought YHC up to 50 pounds – feelin’ like Growruck all over again! Then we also shared Sandy (60# sandbag) for the duration of the ruck. The GTE vets all agreed anything is possible (and better) than when we bear crawled downhill with 50+ pound packs on board. Appreciated the warm conversation on a cold morning – and TSG learned something new! (See picture) Yours AYE! ~DTH

  • Rockin out MABA Tabata

    A 12-pack of Bud on ice? No. A perfect bakers dozen of jelly-filled donuts? No. This morning the Forge locked and loaded a magazine of 12 full metal jacket heroes and Rambo blazed the start of MABA Day 2 with the following badassery:

    The THANG: 

    ***1 minute prior to start, PAX given the game plan for 100 BURPEE TABATA = 1 minute to complete x10 Burpees, timer going off every 5min during the 45min beatdown for a total of 100 burpees. Classic Rock ON, Let’s GO!!!

    0530 Strikes —> 1st set of 10 Burpees

    WARMERAMA: 

    • Mosey loop and circle up
    • Welcome & Disclaimer
    • Some usual IC Reps

    COP #1: 

    • LIGHT POLE ALLEY
    • Partner up, with buddy reps at each light pole to the cul de sac (x14 poles)
    • Rotate between x5 Booyah Merkins, x5 Buddy WWII’s, and x10 PLT’s (each)

    COP #2:

    • PLANKORAMA REVIEW
    • F3 Mission, Credo, 5CP’s
    • CIRCLE OF FIRE – Merkin Variety led by individual PAX all around the circle

    COP #3:

    • CATCH ME IF YOU CAN
    • Partner 1 Bernie’s while P2 completes x10 Monkey Humpers then sprints to switch, end at the handicap ramp

    COP #4:

    • THE HANDICAPPING RAMP 
    • Bear Crawl half way
    • Lunge walk the other half to the gate

    Mosey BTTF via Bernie Love Hill

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • DTH requested prayer for some folks in his Church small group taking a stand this month against the darkness – addiction, suicide, homelessness, anger, etc.
    • Also requested prayer for upcoming missions trip to PNG

    NMS:  After the Convergence MABA Day 1, YHC felt completely wiped out, and was a little surprised yesterday to see “DTH” signed up for the Forge. This, my brothers, is the power of accountability at work. Sign up ahead of time, and no matter how much you’re temped to fartsack, guys are depending on you to lead. All the PAX were encouraged this morning to sign up on the Q sheet. AWESOME work put in by the PAX to conquer Day 2 of “Make America Burpee Again.” It is truly SO much easier to get back up when you have awesome brothers on either side of you. Speaking of awesome brothers, WELCOME BACK to Fresh Prince!!! New year, new you! Excited to see what 2025 brings to this awesome group of men. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • MABA JANUARY CHALLENGE = 100 Burpees per Day x31 days! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – abstain from your usual indulgences this month! 
    • 1/7 – SOJ SLT 7pm, followed by 2nd F
    • 1/11 at Dogpile – SPIT 40th Bday + 500th Q
    • Ongoing opportunities (details on Slack): Breaking Bread, The Bridge, SOJ OTB monthly Ruck
    • FEB CSAUP – Frozen Triangle

  • HAPPY NEW YEAR!

    34 F3RVA gloom warriors shook off the midnight revelries and launched into 2025 with a beatdown for the ages. Here’s how these HIM’s conquered the DRP:

    The THANG: 

    WARMERAMA: 

    • Mosey to the amphitheater and spread out on the steps
    • YHC provides a brief Welcome & Disclaimer
    • A smattering of usual DTH reps IC, and of course 25 was a theme for this morning given our new year of 2025
    • Count off into groups of 3 – Gomer taking the 1’s, Gypsy the 2’s, and DTH the 3’s

    GOMER PYLE ON Q FOR GROUP #1

    COP #1:

    • Mosey to Rusty cage
    • 11s: Pull-ups & squats at the fire hydrant

    COP #2:

    • Jerkins – 3 sets of 8

    COP #3: 

    • Mosey to Carillon steps
    • Triple check – merkins and WW2’s

    COP #4:

    • Mosey to the Dell
    • Descending dips, Ascending incline merkins, Flutter kicks for the six. 

    COP #5:

    • Mosey back near the flag for Mary in cadence – 15x Dollys, Rosalita, Box cutters

    GYPSY ON Q FOR GROUP #2

    COP #1:

    • Mosey to Pump House, stopping at each light post along the way for 10 Merkins

    COP #2:

    • Triple check at Pump House bike path. Pax ran loop, and the other two did LBCs and Squats. Run to Rugby and Pump House road stopping at each light post for 10 Merkins. 

    COP #3:

    • SEVENS up Pump House road with Squats and WW2

    COP #4:

    • Mosey to Carillon lawn
    • Run out 25% of lawn do 25 Merkins back to start. Out 50% do 25 Merkins. Out 75% do 25 Merkins. Out 100% do 25 Merkins. 

    BTTF:

    • Mary for a few minutes
    • Total of 3 miles distance covered!

    DTH ON Q FOR GROUP #3

    COP #1: 

    • TRIPLE NICKLE in the Amphitheater 
    • x5 Burpees at the bottom
    • Box Jump to the top
    • x5 V-ups at the top
    • Box jump back down
    • x5 Rounds (=25 burpees!)

    COP #2:

    • Mosey to Carillon Field
    • Toss the Q to BEAVER
    • TRIPLE CHECK
    • P1 – runs length of field and back
    • P2 – perfect merkins (no cheat merkins)
    • P3 – American Hammers

    COP #3:

    • DTH back on Q
    • Stay on the C-field for a DIRTY MCDEUCE
    • Run the length of the field, stopping at each quarter to complete x12 reps of the following: Carolina Dry Docks, Lt Dan’s, & WWII’s
    • BONUS – also complete x5 Burpees at the start and at each quarter to the end (=25 burpees!)
    • ABC’s for the SIX

    COP #4:

    • Bernie Sanders to the Carillon Steps
    • TRIPLE NICKLE #2
    • x5 Burpees at the Bottom
    • Bear Crawl to the top of the steps
    • x5 Donkey Kicks at the Top
    • Total of another 25 burpees!
    • Those awaiting the SIX invited to start their last set of 25 burpees

    Mosey BTTF:

    • En Route stop and do a few more reps IC while the last few PAX complete their remaining burpees = TOTAL OF 100 BURPEES FOR THE MORNING! 
    • Rendezvous with the other two groups at the flag, joining some Heels to Heaven led by Gypsy

    COT:

    • Counterama # 34
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Please lift up GYPSY today as he was experiencing some heart issues this morning during the workout
    • Keep Gomer, Pigskin, and DTH in prayer as they’re gearing up for international missions work.
    • GP and Pigskin to Honduras – https://secure.qgiv.com/event/2025mmtsupport/team/975676/
    • DTH and his family to Papua New Guinea – www.hendersonsinmissions.blogspot.com 

    NMS:  Fantastic group of brothers to celebrate the new year with this morning. Missed a lot of the regulars out of town for the holiday but we know you were there with us in spirit! Grateful to Gomer and Gypsy each taking a third so we could provide the PAX with more intimate groups (no DRTF here!), and YHC appreciated Beaver taking a lead in Group 3 for one of our COP’s. TClaps to Group 3 crushing 100 burpees as part of their ground and pound sweatfest. Anytime Sippy Cup compliments a workout you can feel good it was truly brutal. Thx for leading from the front with awesome form Sip! Also shout out to the guys who cane out for Coffeerama at Libby Market. Always good catching up. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • MABA JANUARY CHALLENGE = 100 Burpees per Day! (Group #3 today already on track!) Feel free to MODIFY to do this with other kinds of reps, but let’s get after it!!! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – doesn’t have to be alcohol but take the challenge to abstain from a usual indulgence for the month of exercising self-denial and seeking direction for the new year. 
    • 1/4 at Dogpile – SWIRLY 10-Year?!? (Mentioned in COT but not yet on Q sheet?)
    • 1/11 at Dogpile – SPIT 40th Bday + 500th Q
    • BREAKING BREAD – signup with a brother PAX 
    • CSAUP – Frozen Triangle – ?Feb – TBD
    • Oyster wants you to start training now for the Pickleball Tournament somewhere in the distant future

  • Rockin Around the Sweatfest Tree

    11 southern studs embraced the frozen tundra of NoToll, all pumped up for the Christmas musical beatdown promised by the good doctor. Here’s how these fine brothers wrapped the best kind of Christmas gift: 

    The THANG:  Mosey over to the big parking lot, provide a brief welcome and disclaimer while Q’ing up the first song. After each song, run to the next stop (the PAX unwittingly outlining a Garmin map picture).

    1. Rockin’ Around The Christmas Tree (2:07) – SSH’s to the beat, and a Burpee for every “Christmas”
    2. Jingle Bell Rock (2:11) – Mtn Climbers to the beat, Merkins for every “Jingle”
    3. It’s the Most Wonderful Time of the Year (2:32) – Flutters to the beat, WWII for every “Wonderful”
    4. This Christmas (3:52) – Squats to the beat, Burpees for every “This Christmas”
    5. Here Comes Santa Claus (2:30) – Shoulder Taps to the beat, and a Groiner for every “Santa Clause”
    6. You’re a mean one, Mr Grinch (2:57) – V-ups alternated with Supermans to the beat, switching (rolling) with each “Mr Grinch”
    7. A Holly Jolly Christmas (2:16) – Monkey Humpers to the beat, with a Monkey Roll for every “Holly Jolly Christmas”
    8. Run Rudolf Run (2:45) – SSH’s to the beat, with a Lt Dan for every “Run Run Rudolf”
    9. Last Christmas (4:23) – variable movements for each of the 4 loops of the gift box ribbon bow – Bear Crawl, Lunge, Crab, Broadjump

    Mosey BTTF and do a minute of Nancy Kerrigans to close out the 45min funtastic frozen sweatfest

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Machismo shared about a neighbor who recently had a heart attack playing pickup football, and also mentioned SwipeRight (only ever posted once) who’s a couple years out from a heart attack. The reminder is that none of us can guarantee tomorrow – that every day we may be writing the last lines of our legacy. Let’s make each day count! 

    NMS:  Awesome to have solid numbers out for a fun holiday music beatdown. The workout pattern outlined a Christmas Gift complete with ribbon and bow on top, though we clearly didn’t make our bow loops big enough. But extending those loops any bigger may have killed one of us.  Tough to have much mumble chatter getting through all 9 Christmas hits, but awesome coffeerama at Starbucks after! Heart is full, thank you brothers, and MERRY CHRISTMAS!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • DETAILS TBD FOR JAN 1 CONVERGENCE – stay tuned on Slack