Author: f3nano

DATE: 2021-09-13
AO: Patriot
Q: Spokes
PAX: Lucius, Lazlo, My Space, Wedding Singer, Big Short, CableGuy, Vila, Maj. Payne, Roadkill, 2 percent, Booking, Mayberry FNGs: Shake and Bake
COUNT: 15
WARMUP: Lap, Cherry Pickers, Willie Mays Hayes, Downward Dog, Worlds Greatest Stretch, Side Straddle Hop, Lap
THE THANG: 3 cones with coupons carry to each cone while group runs a lap. Each cone had 3 exercises 5-10-20 including burpees, squrls, body weight squats, alternating push ups, lunges, kettle bell swings, curls, overhead presses, and rows. MARY: LBCs, Flutter Kick, American Hammer, Supermans

COT: COT: We are what we repeatedly do, excellence is not an act but a habit.

DATE: 2021-09-13
AO: Burg
Q: Mater
PAX: Tink, Sparkler
FNGs: None
COUNT: 3
WARMUP: Review F3 Principals. SSH x20 / M.Phelps x 20 / Empire Walkers x 15 / arm Circles x 25 / bottom joggers x 15 / cherry pickers x 25

THE THANG:
11s with Iron Pax week 2 movements
Burpees & Squirrels
S2OH & Stars

MARY:
Pass the mic style. Plank Hold x 30 / Hammers x 20 / monkey jumpers x 15 / wide arm merkins x 30 / chuck norris merkins x 30

ANNOUNCEMENTS:
Sparkler – Men’s retreat with Cornerstone

COT:
Welcome to Burg Leadership men!

DATE: 2021-09-14
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Walk up / Walk back Merkins x 5 OYO
– Michael Phelps x 15 IC
– Cherry Pickers x 15 IC
– Willie Mays Hayes x 15 IC
– 2 laps around the blacktop with Karaoke on the sides
– Windmills x 15 IC

THE THANG:
Dora 3-2-1 (two teams combine their reps, one teams runs 50 yards out and bangs out 5 Burpees, then returns to starting line, and switches with other team) – 300 LBCs IC (hard way)
– 200 4 count deep squats IC
– 100 Baby burpees single count

MARY:
Stretch-o-Rama
– Trunk twist (Horshack)
– Leg Stretch (Winston)
– Arm Stretch (ShowMe)
– Triangle side angle pose (Deagle)

ANNOUNCEMENTS:
– Thirsty Third Thursday Sept 16 at 6:30p at Irish Inn at Glen Echo
– 1st Saturday Service Adopt a Road clean up with 2.0s, after Adult Recess – Oct 2nd

COT:
– Circus pioneer James Bailey once said, “Most people spend their lives trying to dodge trouble. The best fun in the world is dodging trouble you’ve made for yourself.”

This is what we do whenever we set ambitious goals. Let’s have the “best” fun and set some ambitious goals for recruiting Pax over the next year. Mumblechatter ensues. We can discuss more over beers on Thursday.

DATE: 2021-09-14
AO: General
Q: Booking
PAX: Vila, Maj. Payne, 2 percent, citrus, Toolbox, Lazlo
FNGs: None
COUNT: 7
WARMUP: SSH x 12, Windmills x 12, Hill Billy x 12, Cherry Pickers x 12, Willie Mays Hayes x 12
THE THANG: PAX paired up for a Dora workout. While 1 PAX ran side line to side line the partner did the following: Round 1: 100 Merkins
100 Kettle Bell Swings
Round 2: 100 Coupon overhead presses
100 toe taps on the coupon
Round 3: 100 chest press with coupon
100 coupon squats
Round 4: 50 SSH
50 around the world with coupon
Round 5: 50 Star Jumps
50 Body weight squats

MARY: LBC, Flutter Kicks, Penguin toe taps
ANNOUNCEMENTS: Iron Pax week 2 Friday at Patriot
COT: Rules in life and society are important, whether with your kids, your job, etc. but remember the importance of communicating the principle behind the rule. Often times you get more acceptance if you communicate the rationale behind the rule and it’s an educational opportunity, particularly for kids, as well as an opportunity to communicate a life lesson.

DATE: 2021-09-14
AO: Atlantis
Q: Bratwurst
PAX: Deflator, Grease Monkey, Jonathan E. Crittenden
FNGs: True North
COUNT: 5
WARMUP: Side Straddle Hop (ICx15), Don Quixote (ICx15), Michael Phelps (ICx15), Dynamic Hurdler Stretch (2-countx10), Beauty Queens (7 seconds), Merkins (x20)
THE THANG: Modified Running School: A skip, B skip, Buttkickers, High Knees, Slow Lunges, High Jumps, Sprints. Core Juice: Little Baby Crunches, Side Flexes, Plank, American Hammer, Flutterkicks, Hip Raises, Heel Touches, Big Boy Crunches, Freddie Mercuries, Mountain Climbers, Air Squats, Burpies. MARY: Had time for one set of big boy crunches.