Author: f3nano

DATE: 2021-08-21
AO: Freestate
Q: Winston
PAX: Horshack, Magoo, Old Bay, Deagle
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Arm Circles, 2 laps on the blacktop, karaoke on the sides, Cherry Pickers, Frankenstein, Windmills

THE THANG:
1,2,3,4,5 repeats of merkins, squats and grave diggers…
It wasn’t quite perfect… burpees were missing…
5,4,3,2,1 repeats of merkins, squats and grave diggers AND burpees

Jacob ladder, counting 100 up hills collectively

MARY:
American Hammer
Airplane
Heels to Heaven
Flutters Rodeo

ANNOUNCEMENTS:
Lots of them… Horshack will fill you in…

COT:

DATE: 2021-08-21
AO: Farm
Q: Infinity
PAX: Chile, Gekko (Keith Capp), Matthew – Running Man
FNGs: Dictator
COUNT: 5
Warm up: Copperhead Squats, Don Quixotes, Cherry Pickers, LBACs with leg raises, Michael Phelps, and Mosey.

The Thang: Upper Body workout
21, 18, 15, 12, 9, 6, and 3 reps of the following
HRR Merkins
Coupon Curls
Shoulder Press
Bent Over Rows
Tricep Dips
Wood Choppers (half as many each side)

Mary: Leg Raises over Coupon, Bird Dog Holds 45 sec each side, Freddie Mercuries, and Penguin Crunches.

CoT: “A real man loves his wife, and places his family as the most important thing in life. Nothing has brought me more peace and content in life than simply being a good husband and father.” – Frank Abagnale

DATE: 2021-08-20
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Jenner, Maj. Payne, Mayberry, Old Bay
FNGs: None
COUNT: 7
WarmUp: SSH, Imperial walkers, Don Quixotes
The Thang:
1-mile, 50 push-ups, 50 sit-ups
1-mile, 50 push-ups, 50 sit-ups
0.5-mile
Mary: Flutter Kicks, Plank
ANNOUNCEMENTS:
COT: Pick up basketball makes me feel alive but playing in sandals will get you kicked out of the facility and the blisters will prevent you from your next morning Q duties

DATE: 2021-08-20
AO: Patriot
Q: Booking
PAX: Sunshine, Spokes
FNGs: None
COUNT: 3
WARMUP: SSH, Windmills, Arm circles, imperial walkers, willie may hayes, cherry pickers THE THANG: Mosey around the track to goal line.
While 1 PAX ran from one goal line to the other, the other PAX did the following, then they switched to get to a progressive count of: Round 1:
100 merkins
200 body weight

Round 2:
100 burpees
200 forward lunges

Round 3: (Run to the 50 yard line)
50 big boy situps
50 forward/ back hops

MARY: flutter kicks, LBC, quad stretching
ANNOUNCEMENTS: 9/11 stair climb coming up
COT: Q thanked group here for their support during his first Q.

DATE: 2021-08-20
AO: Burg
Q: Bail
PAX: Mater, Tink, Shute, Flame, Supertramp
FNGs: None
COUNT: 6
Six Strong HIMs today at #theburg! Getting in an old school workout that the old Persian warriors used to do for training.

WARMUP:

Side Straddle Hops
Michael Phelps
Cherry Pickers
Arm Circles (big and small)
Calf Stretch & Cobra Kai

THE THANG:

1 Min Station Work with 30 second rest – each done twice in total

Shena/Coupon Pushups and Downward Dog Flow
Meel/Sledge Shoulder Flow
Coupon Curls
Sang/Coupon Shoulder Flow
Man-maker Burpees
Rinse & Repeat 2X

MARY: Murder ducks in honor of @Cutter, then Round Robin

COT: We all come from different backgrounds, which is why I wanted to incorporate a little of my heritage into today’s workout. I enjoy sharing life experiences with others and think its part of enjoying life!

A lot of topics today have been around stress and anxiety, which I know a lot of us suffer with. Today, however, it was about showing up, being present and that its OK to be a tough guy and work hard! We showed up and are bettering ourselves by being here. To quote the famous Persian poet, Rumi, “Those who do not want to change, let them sleep.”

Finally, just happy to be here! Happy to have been given the strength and ability to show up early and workout with like-minded people, and I feel blessed to have found a group to workout with in a time that I needed it the most. To quote another Persian poet, Hafez, “This place where you are right now, God circled on a map for you.”

Thank you!