Author: f3nano

DATE: 2021-08-12
AO: Farm
Q: Matthew – Running Man
PAX: Matthew – Running Man
FNGs: Bumgun
COUNT: 2
WARMUP:
Knee hugs
Quad stretches
Walking pigeons
Arm circles
Mosey around the soccer fields

THE THANG:
Lunges to opposite side of field
Glute burners x 50 each side
LBC’s x 60

Backwards run to other side of field
Step ups x 30 each leg
Dips x 40

Frankenstein walk across field
Squats x 40
Sit-ups x 50

Bruce Lee kicks to other side of field
Push ups x 20
Plank leg lifts x 30 each side

MARY:
Asheville abs
“The motivator” side-straddle-hop variations
ANNOUNCEMENTS:
COT:

DATE: 2021-08-11
AO: Patriot
Q: CableGuy
PAX: My Space, Roadkill, Flipper, Fish Fry, Wedding Singer, Big Short FNGs: None
COUNT: 7
WARMUP: Hillbilly, Rockette, Arm Circles, Down Dog
THE THANG: Escalator workout punctuated by 400m lap between each round: 5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 SSH IC. MARY: LBC
ANNOUNCEMENTS: 9/11 Stair Climb coming up; The Grunt this fall
COT: Accountability … we hold each other accountable out here but to anybody else in your life, this is probably invisible. That’s fine. I saw a quote recently attributed to Bobby Bowden: ‘Your reputation is what people say about you. Your character is what God knows about you.’ Point is, all that gridin makes you better, let’s keep at it and keep motivating each other.

DATE: 2021-08-11
AO: Loco
Q: Supertramp
PAX: Bail
FNGs: Gasgrub
COUNT: 3
WARMUP: Side Straddle Hops, Michael Phelps, Don Quixote, Hip Circles, Calf Stretch, Cobra Kai, Mosey

THE THANG:
10×10 EMOM of Coupon Swings

Coupon Flow: Squat down, pick up and curl coupon, squat up, press overhead, reverse lunge, stand up, bring coupon down, curl down and set down. Repeat to reverse lunge with opposite leg. 5 reps each side.

MARY: Coupon American Hammers, Coupon Plank Pull Through, Coupon Pullover sit-ups.

ANNOUNCEMENTS: I finally bought a Bluetooth speaker for next time

COT: Romans 8:1, we can be too hard on ourselves. Forgive ourselves when we mess up, give it to God and move on.

DATE: 2021-08-11
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, 2 percent, Brown Bag, Magoo
FNGs: attache
COUNT: 6
WARMUP: SSH, MichaelPhelps, AmericanTwist, Cherry Pickers, WMH THE THANG:
3 rounds: Run 400 meters, 21 kettlebell swings, 25 Spiderman Pushups, 12 burpees

2 rounds: 4 stations, AMRAP
Pull ups – timer
Push-ups
Sit-ups
Squats

Barry – balance exercises
Flamingo/Tree Pose
Warrior 3 Pose – standing supermans
Three legged down dog
Swipers – Crab to one foot/one leg plank

MARY: Nolan Ryans, American Hammers, LBC’s, Flutterkicks, SeeSaw Planks ANNOUNCEMENTS: 9/11 workout, Attache will take Friday Q
COT: “My Best Friend is a person who will give me a book I have not read.” – Abraham Lincoln; Everyone recommended a recent good read.

DATE: 2021-08-11
AO: Kodiak
Q: MicroChip
PAX: Shakira, Anchorman, Rikers, Refueler
FNGs: FNG (PEBKAC)
COUNT: 6
WARMUP:
• 37 SSH
• 37 Imperial Walkers
• 37 Michael Phelps
• 37 High Knees
• Calf Stretches
• Cobra Kai

THE THANG:
The Thangs
Set up a square with ¼ mi. perimeter (we did 1/2 mile perimeter) • Corner 1: 11 Burpees (November)
• Corner 2: 20 Merkins (20th)
• Corner 3: 44 LBCs (1944)
• Corner 4: 77 Squats (77 years later his remains are identified) Rinse and repeat 4 rounds (4th Infantry) for 1 mile or until time

MARY:
Death: 11/20/1944 – 77 Years in the making
• 11 WWI sit-ups
• 20 American Hammers
• 44 Flutter Kicks (1 each leg)
• 77 second plank hold
• Rinse and repeat until 6:00 (we got one and half rounds in and then held plank for 30 seconds)

ANNOUNCEMENTS:
Donations to support Huachuca who is current on deployment and in need of a couple workout gear items! Reach out to Rikers for additional info.

COT: