Author: f3nano

DATE: 2021-08-05
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, 2 percent
FNGs: None
COUNT: 4
WARMUP:
Warm Up
• SSH x 25 IC
• The Chinook x 20 IC each side
• Michael Phelps x 15 IC
• Imperial Walkers x 20 IC
• Cherry Pickers x 15 IC
• Mosey around the blacktop, karaoke on the sides
• El Capitan x 15 each direction
• Baby burpees x 10 on Q
• Windmills x 15 IC

THE THANG:
Jog to the Stairs of Insanity
10 rounds of up the stairs (2 sides), followed by Merkins
(10, 9, 8,…1 Merkins)
Total 660 stairs

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 20
• Travoltas x15 IC
• LBC x20 IC
• Dollys x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

DATE: 2021-08-04
AO: Burg
Q: Mater
PAX: Sparkler, Tink, Flame, Ape, Cutter, Supertramp, justinandrachelmartin FNGs: Matilda
COUNT: 8
WARMUP:
SSH x 26
Cherry Pickers x 20
Empiral Walkers x 12
Hillbilly Walkers x 12
Arm Circles Small, Big, Front, Back
K2Cs x 20
Calf Stretch
Mosey Approx 0.5 miles

THE THANG:
Round 1 of 11s
11s of Burpees on 1 side of field and V-Ups on the other side. KICKER Murder Bunnies of approx 20 yards to get between the field

Round 2 of 11s
11s of Chair Dips on 1 side of field and Box Jumps on the other side. To build moral we skipped the murder bunnies and added a mosey.

MARY:
60 Sec Low Plank
59 Sec High Plank

ANNOUNCEMENTS:
9/11 Stair Climb
Discuss new Leesburg AO for workouts on Mondays and maybe Saturdays.

COT:
Slay the Monster. When we have extra stress, anexitiys or fears we likely have someone thing that needs to be done that need to be done you are dreading. This is your monster. Slay it. Keep your monsters small and keep Slaying

DATE: 2021-08-05
AO: Farm
Q: Chile
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps
Beet pickers
Arm circles – with leg raise
E2K
Merkins
Imperial walkers
THE THANG:
Tabada – 8 rounds of each
Set 1 – SSH
Set 2 – Squats
Set 3 – LBCs
Set 4 – Mountain climbers
Set 5 – High Plank
Set 6 – Lunges
MARY:
Rosalitas
Penguin crunches
Sweat angels
Starfish crunches
COT: It is life’s principle and you have to accept it as it comes; nothing happens when nothing is done. — Israelmore Ayivor

DATE: 2021-08-04
AO: Loco
Q: Rikers
PAX: Pre, MicroChip, De La Rocha, Shakira, Anchorman
FNGs: None
COUNT: 6
WARMUP: SSH x25 IC, IW x10 IC, HBW x10 IC
THE THANG: 5k-ish mosey at F2 pace with band resistance finish
MARY: Bands: hip steamboats, banded bear crawls, pickle pointers, banded wrist plank side walker, Superman’s, toy soldier plank ANNOUNCEMENTS:
COT: Let your life speak – not defined as this world sees it but as the ultimate HIM sees it.
“But the Lord said to Samuel, “Don’t judge by his appearance or height, for I have rejected him. The Lord doesn’t see things the way you see them. People judge by outward appearance, but the Lord looks at the heart.”” ‭‭1 Samuel‬ ‭16:7‬ ‭NLT‬‬

DATE: 2021-08-03
AO: Delphi
Q: Lightyear
PAX: Ashe, Hoolihan, I-Beam, Joint Chief, Lightyear, Pop Fly, Rambler, Switch, swish, Zeus FNGs: Bluegrass, MileHigh, and MallCop from F3Greensboro
COUNT: 15
WARMUP: Mosey around w/high knees, butt kickers, high skips, walking lunges, and then some fox holes, cherry pickers, & SSH.
THE THANG: While the Q’s distance standards don’t quiet match that of the Exicon, the PAX executed a quarter pounder workout: Sprint 25ish yards, 25 merkins, back peddle to start, sprint 50ish yards, 50 Squats, back peddle to start, sprint 75ish yards, 75 mountain climbers, back peddle to start, sprint 100 yards, 100 SSH, and back peddle to start. PAX then learned about the dangers of Dirty Hookup (it’s an exercise, so get your head out of the gutter), and with plenty of time left went for a double quarter!
MARY: PAX choice… a little flutter kicks, big boys, American hammer, toy soldier, pickle pounders, Switch with a classic Bonnie Blair request, Squat Jumps, and a few more that YHC can’t remember.
ANNOUNCEMENTS: 2nd F this Thursday 8:00pm at Glory Days on Burke. Get ready for the 9/11 stair climb!
COT: Get Right, Live Right, Lead Right, and Leave Right. The 1st two are crucial. Set guide rails on your road of life to ensure you live right. Sometimes we swerve off the path but with the right guard rails in place we can course correct and continue to live right.