Author: f3nano

DATE: 2021-08-19
AO: Highlands
Q: Toolbox
PAX: Jenner, Katniss, Trolley, Jag
FNGs: None
COUNT: 5
WARMUP: YHC led the PAX through a quick & extra dynamic warm up with SSH, air squats, merkins, mountain climbers, repeat-o, windmills, and WMH

THE THANG: Jenner led a mosey over to Prospect Park with a stop for max pull-ups, skips, paint the lines, YHC led air squats and merkins, repeat-o, max pull-ups on a shipping container, and an 80% sprint up a hill, and finally up the stairs to a circular platform with benches.

After some SSH, find the small kettle bell under the bench, and break up into 5 stations:

1. Kettle bell swings x 50 (the timer)
2. Dips
3. Run stairs + 15 merkins
4. Run stairs + 5 burpees
5. Bulgarian split squats

MARY: Carry kettle bell to top of Prospect Park, ring of fire passing the coupon while everyone does air squats x 10, American hammers x 10, and v ups x 5. Ricky Bobby back to the parking lot passing the kettle bell from front to back.

ANNOUNCEMENTS: 9/11 stairs and The Grunt coming up.

COT: Jenner said while overlooking the Air Force Memorial, we should appreciate the Air Force and other armed forces as they helped defend us during 9/11 and let’s hope for safe departure from Kabul. YHC is reminded of Fitness, Fellowship, and Faith. Our faith keeps us strong and devoted. The fellowship is honestly what keeps me coming out here. And the fitness is almost the least important but still the core and the health and what should drive us to become better.

DATE: 2021-08-18
AO: Kodiak
Q: Refueler
PAX: Banjo (WV), Rikers, Pre, Anchorman, De La Rocha, Chaperone FNGs: Bob
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mays Hays, Fwd Lunge Stretch, Downward Dog, Kobra Kai
THE THANG: KODIAK High Fives, Ricky Bobby, KODIAK KRAWL and Murder Bunny Relay.

KODIAK High Fives – Two Pax Team up: (Round 1) Pax 1 5 Pull Ups, Pax 2 5 Bobby Hurleys. Alternating until you reach at least 50 count each exercise combined count. (Round 2) Pax 1 – 5 Hanging Knee Lifts, Pax 2 – 5 Bar Dips. Alternating until you reach at least 50 count each exercise combined count.

RICKY BOBBY to sports field.

KODIAK KRAWL: All PAX – Bear Crawl 20 yds, complete 5 Burpees, 10 Merkins, 15 LBCs, & 20 Squats. Bear Crawl 20 yds….repeat for a total of 4 Sets.

MURDER BUNNY RELAY: Pax 1 – Murder Bunny out 20 yds and back while Pax 2 completes set flutter kicks. Alternate for time up to 5 mins.

2 x LAPS “ROUND” the track with sprints on the corners.

MARY: Heals to Heaven, American Hammers, Pickle Pointers, Australian Snow Angels. ANNOUNCEMENTS: Welcome FNG Bob….F3 Chaperone!
COT: From Jeremiah 17:7-8 “7But blessed is the man who trusts in the Lord, whose confidence is in Him. 8He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit. 9The heart is deceitful above all things and beyond cure. Who can understand it” – TRUST in The Lord, find your CONFIDENCE in HIM and examine your heart…..it is deceitful above all things and left unchecked and un-submitted to The Lord will lead you astray each and every time.

DATE: 2021-08-16
AO: Loco
Q: Refueler
PAX: Brisket, Dial-tone, Nolan, Bobcat, Gigawatt, De La Rocha, Anchorman, Shute, Hoff, Aragorn FNGs: None
COUNT: 11
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mays Hays, Downward Dog, Kobra Kai THE THANG: COUPON SET Extravaganza.
Set 1 – 25 Merkins, 25 Squats w/ coupon, 20 Axe Swings, 25 coupon dips, Lunge Walk.
Set 2 – 25 Coupon Upright Rows, 25 Iron Mikes, 20 Coupon Swings, 25 Coupon Dips, 2 x laps around BB court
Set 3 – 30 Coupon Chest Press, 25 Reverse Lunge w/ Coupon, 15 T Clap Merkins, 20 3 Ct Mountain Climbers, Lunge Walk
Set 4 – 25 Diamond Merkins, 25 Squats w/ Coupon, 20 Axe Swings, 25 Bent Over Rows, 2 x laps around court
Set 5: 20 Coupon Shoulder Press, 20 Reverse Lunge w/ coupon, 60 Sec Plank, 25 Coupon Dips, Lunge Walk MARY: Six Inches extended round, LBCs, Australian Snow Angels, Pickle Pointers ANNOUNCEMENTS:
COT: “You can’t afford to view yourself in any way that God does not view you” . We can be confident in who we are because of what God has done for us through Christ. He sees us through His redemptive lens, not as we might sometimes see ourselves. We view ourselves based upon past performance, how we are feeling on any given day, or how we view our future……all of which will likely lead to a negative view of ourselves or at best a view lacking confidence or hope. We need to see ourselves as God sees us……redeemed, called with a purpose, given specific gifts and talents, loved, worth dying for.

DATE: 2021-08-19
AO: Freestate
Q: Deagle
PAX: Horshack
FNGs: None
COUNT: 2
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Frankenstein x 15 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop with karaoke on the sides
• Merkins x 15 IC
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC
• 1 lap around the blacktop, running backwards on the sides

THE THANG:
14 exercises (poker cards), where in between we do 1,2,3,..7,6,5,…,1 burpees Every 4 exercises, one mosey around the blacktop

MARY:
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
• Reverse Crunches x20 IC + 10 flutters IC

ANNOUNCEMENTS:
@Horshack mentioned the IronPax 2021

COT:

DATE: 2021-08-19
AO: Farm
Q: Infinity
PAX: Matthew – Running Man, Chile
FNGs: Vintner, Pack Rat (Indiana)
COUNT: 5
Warm up: Don Quixotes, Cherry Pickers, LBACs with leg raised, Michael Phelps, Copperhead Squats, and mosey.

The Thang:
4 Rounds of the following, all IC:
10 Single-Leg Glute Bridges, left
10 Single-Leg Glute Bridges, right
10 Dirty Dogs on elbows, left
10 Dirty Dogs on elbows, right
10 Rev Lunge, squat
10 Good Mornings
10 Bonnie Blairs
10 Donkey Leg Kicks on elbows, left
10 Donkey Leg Kicks on elbows, right
Supplement with the following: Pulsing Donkey Leg Kicks and Pulsing Dirty Dogs

Mary: Sweat Angels, Reverse Plank, Flutter Kicks, Nolan Ryans, and American Hammers

CoT: Ephesians 6:11-13 reads
11 Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.
12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.
13 Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand.
Taking our Daily Red Pill (DRP) and bricklaying (setting up healthy routines/habits) constitute our “armor”