Tag: Z-Pack

THE THANG:
A popular beatdown this time of year – 12 Days (exercises) of Christmas. You do the workout like you sing the song. Please sing along, “On the twelfth day of Christmas my AO Q made me do…”
12 Side Straddle Hops – 4 count
11 Merkins
10 Jungle Boys
9 Plank Shoulder taps – 2 count
8 Lunges – each leg
7 Carolina Dry Docks
6 Plank Toe Touches – 4 count
5 Burpees
4 Plank Jacks
3 Mucho Leggos
2 Times Bernie
1 Tres Merkin

MARY:
no time
We completed the 12 Days, but we went over by a few minutes.

ANNOUNCEMENTS:
Checkout the Nantan’s weekly email mailto:[email protected] . Let the SLT know you want to be on the distribution list.

1/1/2025 – Polar Plunge at the Wye in Townsend

1/4/2025 – F3 Smokies Convergence

1/11/2025 – Hot Toddy Triple Q at Asylum Daybreak

COT:
Life is brief, number your days – Psalm 90

THE THANG:
PD went for a run, ZP and yours truly went to the pavilion for some coupon / sandbag roulette with the exercise list and the random number generator. Exercises included:
Coupon squats
Shouldering
Rotational lunge
Overhead press
Deadlifts
Thrusters

MARY:
Side Hip raise
Leg Raise

ANNOUNCEMENTS:

COT:
Reflection on Exodus 4. Moses says “Please send somebody else.” I admit that this attitude is in my heart, and I am more like Moses than Isaiah who said “Send me!”
This shows up in little ways like the household chores of taking out trash, taking out recycling, taking out compost, folding laundry, driving kids to school, getting firewood in the house, taking ashes out, unloading the dishwasher. Especially if it is cold, dark, and rainy. “Send somebody else (like my wife, for an example). I want to hide in the bathroom and look at my phone.”

F3 is about invigorating male community leadership, so I committed to serving my family better by engaging in these tasks and to not take my phone into the bathroom to hide. No deadline or timeframe on that, just starting now and continuing indefinitely. I asked ZP and PD to hold me accountable. :toilet::no_mobile_phones:

THE THANG:
Slowsey, carring CMU to our favorite parking lot. Murder bunnies through a lawn on the way.
– Six exercises with CMU using Tabata timer – 45 seconds work, 10 seconds rest.
– Blockees
– Curls
– Decline Merkins
– Flutter Kicks while pressing CMU
– Lunges with CMU
– Rows
– Five trips up and down the stairs, carrying a CMU
Rinse and repeat. We got 3 sets of the six exercises and 3 sets of stairs.

MARY:
no time

ANNOUNCEMENTS:
Convergence at Asylum on Saturday!

COT:
Respect and Gratitude Challenge from Wedding Singer
Romans 12:10 – “Love one another with brotherly affection. Outdo one another in showing honor.”

Even though he didn’t make the workout, I talked about my respect and Gratitude for FixerUpper. Thanks for being a high quality dude, a HIM.