Author: f3nano

DATE: 2021-08-27
AO: Patriot
Q: Pop Fly
PAX: Bone, Lucius, Fish Fry, Sunshine, Lazlo, Coconut, Maj. Payne, 2 percent, citrus, Big Short, Flipper, Booking, CableGuy, Chubbs FNGs: Kurd (DR PAX), Ma Bell (FNG)
COUNT: 17
WARMUP: SSHs, Cherry Pickers, WMHs, merkins, squats
THE THANG:
1) with coupon, 25x merkins, squats, sit-ups + run a lap
2) Astronaut Blast off – from the Al Gore, 10 count to Jump Tuck. all Pax led a countdown
3) 110 yard lunge with coupon. Every 10 yards perform a squat thrust and cross over Merkin blockie 4) repeat astronaut blast off (5 second count)
5) Rifle carry coupon back to start
6) Bear Crawl social
MARY: flutter kicks, American hammers, Glee’s, Freddie Mercury, sit-ups ANNOUNCEMENTS: 9/11 shirts
COT: take the good and learn from the less good

DATE: 2021-08-27
AO: Sparta
Q: Hightower
PAX: Zeus, Rambler, Yard Sale, Nano, Lightyear, Obadiah, El Camino FNGs: Cain
COUNT: 9
WARMUP:
Lots of legs, back, & upper body

THE THANG:
20 Min AMRAP Spartan 300

Sprint 200, 10 burpees, 20 big boy sit-ups, 30 merkins, 40 air squats = 300

MARY:
20 cc flutter kicks, 20 cc penguin taps, 20 cc LBC, finished with Social Bear Crawl ring of fire with 5 merkins ea

ANNOUNCEMENTS:
9/11 two weeks from Sat, shirt order closes Sun
IPC Week 0 starts next week

COT:
Prayers for our troops in Afghanistan and for the souls lost yesterday.

DATE: 2021-08-26
AO: Freestate
Q: Deagle
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
SSH, The Chinook, Michael Phelps, Imperial Walkers, Side Squats, 2 laps around the blacktop, karaoke on the sides, El Capitan, Cherry Pickers, Baby Burpees, Windmills, Merkins, Lap around the blacktop, running backwards on the sides

THE THANG:
10 minutes of EMOM with coupons
• Biceps x15
• Jump over x10
• Overhead press 15

Couponaside on the blacktop

Second round of 10 minutes EMOM
• Pull up x10
• Coupon Squats x10
• Chest press x10

MARY:
Reverse Crunches, Flutters with Coupons, Freddie Mercury, Travoltas, BBS, Dollys with Coupons

ANNOUNCEMENTS:
– IronPax
– 9/11 Stair Climb & 11/6 Grunt

COT:

DATE: 2021-08-26
AO: Olympus
Q: Pop Fly
PAX: Rambler, Switch, swish, Sheldon, Monk, YNAB, Ashe, Zeus, Hightower FNGs: None
COUNT: 10
WARMUP: Popfly
THE THANG:
Hightower
Rambler
Ashe

MARY: Ashe

ANNOUNCEMENTS:
September 11 in 2 weeks

COT: Monk

DATE: 2021-08-25
AO: Compound
Q: Booking
PAX: Nano, Zeus, Roddick, Hightower, 2 percent, Obadiah, Yard Sale, Stallion, Switch, Popeyes, Rambler, swish FNGs: None
COUNT: 13
WARMUP: SSH, Windmills, Cherry pickers, Imperial Walkers, Arm Circles, Downward dog/ Cobra Kai
THE THANG: Mosey around the field, PAX partnered up. One partner ran sideline to sideline while the other partner did the below and then they switched to get to a cumulative count as follows: (hold plank until everyone done with each round)

Round one:
100 Merkins
200 Body weight squats

Round 2:
100 Big Boy Sit ups
200 Front/ Back hops (2 count)

Round 3:
50 Burpees
100 Forward lunges

Co Q (Hightower) led the PAX to the hill where each PAX ran up and down the hill while the others did squats. This was done twice. MARY: Flutter Kicks, Ring of Fire (planks)
ANNOUNCEMENTS: 9/11 stair climb coming up, see Slack for information on 9/11 climb T shirt COT: Prayers for the group, our families and those in harms’ way in Afghanistan