Author: f3nano

DATE: 2021-07-31
AO: Loco
Q: Rikers
PAX: MicroChip
FNGs: 2.0- Bedazzled, Spalshot, Bananas, Unicorn, Blades
COUNT: 7
WARMUP:
Michael Phelps 15 IC, Apollo Ohno 10 IC, SSH 15 IC

THE THANG:
Individual Medley:
Merkins, Jump squats, Australian Snow Angels, Reverse Lunges 5-6-7-8-9-10

Track relay: 4 corners -7 laps

Wiffle ball (after Mary)

MARY: WWII, American Hammer, Frankenstein, plank

COT: Let Your Life Speak
Devotional Summary: (YouVersion Jour WU to the Olympics)
We opened this plan with a comment about the desire for bringing some fresh air into your prayer life. In our Podinars we prayed that the athletes would have some of the best performances of their lives. Yet that does not guarantee a victory. Prayer is not a magic formula. It is not shopping in God’s department store with a no-limit credit card to buy what we want. Jenny Simpson entered the 2021 Track and Field trials with hopes of returning to a fourth Olympics. That did not happen, but it does not change God’s faithfulness.
In the moments after her race, Jenny immediately went to congratulate the three who did qualify. She let her life speak. We can do the same. There may not be millions watching how you respond. But you always have an audience of one. Let your life speak each day. Have the courage to be vulnerable, trust God and put your best self forward.

DATE: 2021-07-30
AO: Burg
Q: Ape
PAX: Flame, Supertramp, Mater, Cutter, Sparkler, Tink, MicroChip, Bail FNGs: None
COUNT: 9
WARMUP: Side Straddle Hops, Micheal Phelps, Arm Circles
THE THANG:
Mozy

Stations:
(each station performed for one min, two rounds)
* Side Straddle Hops (w/ Battle Ropes)
* Brick Prayer Press
* Pull ups / body weight row (Rings)
* Merkins
* Coupon Curls
* Coupon Overhead Press
* Bent Over Row w/ Coupon
* ^ Other Hand Row
* Overhead Extension | Dips

MARY:
* Partner twists? Standing back to back, pass a coupon pass around for 1:30 in each direction * Partner Leg Push Downs

ANNOUNCEMENTS:
Mens cookout at Cornerstone on Sunday. Check #theburg channel for more

COT:
Pray more. It works.
I tell you, you can pray for anything, and if you believe that you’ve received it, it will be yours. Mark 11:24 NLT

DATE: 2021-07-30
AO: Sparta
Q: I-Beam
PAX: Ashe, Zeus, Roddick
FNGs: None
COUNT: 4
WARMUP: Bleachers – light jog up, side straddle down
High Knees, Side Straddle Hops, Willie Mays Hayes, Squats, Michael Phelps, Hot foot, Double Airborne Heisman, Bonnie Blairs THE THANG: Circuit:
1-20 Merkins, 20 curls, 20 squat press, Murder bunny 10 yards, burpee hopovers, sprint to the 50 yard line, abs: rowboat & cycle out/in, sprint back 40 yards

2-20 Crossover Merkins, 20 close grip curls, 20 single leg lunges (10 each leg), Bear crawl coupon carry, Burpee hopovers, 60 yard backpedal sprint (change every 10 yards), abs: wide leg/cross leg sit ups, fifer scissors, 60 yard backpedal/sprint

3-20 diamond merkins, 20 tricep extensions, 20 squat to jump knee tuck, burpee hopovers, 80 yard sprint, abs: V-up rollups, 80 yard sprint

Football hero (skate slide forward 10 yards, high knee back 10 yards)

MARY: Big Boys, Slow Mountain Climbers
ANNOUNCEMENTS: Zeus and Maj. Payne Birthday Q on July 31, Roddick hosting Sasquatch workout on Aug 07
COT: Lessons learned from Three Little Pigs – Hard work pays off, Short cuts can cost you a lot, Plan strategically

DATE: 2021-07-29
AO: Freestate
Q: Deagle
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Merkins x 15 IC
• 2 laps around the blacktop, karaoke on the sides
• Cherry Pickers x 15 IC
• Frankenstein x 15 OYO
• Alternating Side Squats x 15 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC
• 2 laps around the blacktop, HN/AK on the sides

THE THANG:
The Supervisor, including these three exercises
• Dips (250)
• Squats (350)
• Merkins (200)

Jacob’s ladder (4-3-2-1)

5 minutes of self-stretching

MARY:
• Flutters x 20 IC
• Outlaw x 20 IC
• Dolly x 20 IC
• Plank-o-Rama
• Dying Cockroach x 20 IC
• Reverse Crunches x10 IC + 10 flutters IC

ANNOUNCEMENTS:
COT:

DATE: 2021-07-29
AO: Highlands
Q: Toolbox
PAX: Old Bay, Toolbox
FNGs: None
COUNT: 2
WARMUP: SSH, escalating high knees slow to fast, deep squats, static lunge, WMH, cherry pickers, down dog, calf stretches, mosey around costco parking deck.
THE THANG: 10 box jumps, 1 flight of stairs up and down, 10 box jumps, 10 derkins, 2 flights up and down, 10 box, 10 derkins, 10 heels to heaven, 3 flights up down, box jumps, derkins, heels to heaven, 10 plyo merkins, 4 flights up down, box jumps, derkins, h to h, plyo merkins, twisting h to h IC, 5 flights up down, box jumps, derkins, h to h, plyo, twisting h to h, 10 superman/swimmers IC, 6 flights up down, and lastly all of the above with a deep squat pulse hold with arms raised and 7 flights up and down. mosey back to the parking lot. MARY: bear crawl and crab walk (or walk walk)
ANNOUNCEMENTS: none
COT: sometimes the best things in life are unplanned. Great conversations, changes in work, life, relationships…etc. Be thankful and be prepared. SYITG.