Author: f3nano

DATE: 2021-07-22
AO: Freestate
Q: Deagle
PAX: Horshack
FNGs: Winston
COUNT: 3
WARMUP:
SSH, The Chinook, Michael Phelps, Imperial Walkers, 2 laps around the blacktop, high knees/asskickers on the sides, El Capitan, Cherry Pickers, Baby burpees, Windmills, Shoulder Taps, Mosey around the blacktop with karaoke

THE THANG:
10 minutes of EMOM with coupons
• Curls x15
• Jump over x20
• Overhead press x10
Coupon-a-side on the blacktop

Second round of 10 minutes EMOM
• Pullups x10
• Coupon Squats x10
• Chest press x10

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

ANNOUNCEMENTS:
COT:

DATE: 2021-07-22
AO: Farm
Q: Matthew – Running Man
PAX: Joshua Mecham, Infinity
FNGs: Dictator
COUNT: 4
WARMUP:
Side straddle hops
Arm circles
Beet pickers
Don Quixotes
Mosey around the soccer fields

THE THANG:
Dora:
Dips
Sit-ups
Shoulder taps
Push-ups
Squats
Froggy crunches
Jump rope
Side crunches

MARY:
American hammers
Flutter kicks
Penguin crunches
Choose your own

ANNOUNCEMENTS:
Infinity will be out of town for two weeks

COT:
Be curious and explore.

DATE: 2021-07-21
AO: Burg
Q: Ape
PAX: Mater, Flame, Cutter, Bail, Supertramp
FNGs: None
COUNT: 6
WARMUP:
Lunge Twist – Twist body towards raised knee
Lunge Tips – Tip over raised knee
Walking RDL – Flat Back, point heel up
Karaokes (Both directions)- Keep crossing knee high
Power Skips – Drive Knee up, use arms
Butt Kickers – Don’t worry about speed down the field
Side Shuffle (Both directions)
Jog
Run
Sprint

THE THANG:
Mozy
Work together with a partner at each station
* 1 (Together)
Partner Restrained Sprints
* 2 (Together)
Standing Partner Banded Twists
* 3 (Together)
Partner Tire Flips
* 4 (Together)
Pattycakes- 15 Big Boy Situps, 10 Merkins
* 5 (Timed)
[Timer] x10 Brick Prayer Press
Apes Arm Assault™

MARY:
I’m Gonna Be (500 Miles) – The Proclaimers
* During the verses of the song- hold a plank
* Anytime the words “gonna be” happen- merkin
* During the main chorus – sprints
* During the Da da da (da da da) – Burpees

ANNOUNCEMENTS:

*************

THE BURG IS OFFICIALLY LAUNCHING ON FRIDAY

BE THERE

INVITE YOUR BROS

*************
COT: God has given us bodies, it’s up to us to glorify him with them.

DATE: 2021-07-21
AO: Horizon-Ao
Q: Lazlo
PAX: 2 percent, lojack, Kodiak, Vila, Old Bay
FNGs: Big Rig, Spike, FNG Digger
COUNT: 9
WARMUP: SSH, Imperial Walkers, copperhead squats, Michael Phelps

THE THANG: pretty simple routine today. Kind a modified Murph. A small Murph. The Smurph.
Instead of a full mile, PAX ran 2 laps around the full field. Probably more than a half mile but less than a mile.
Then complete 100 squat thrusters, 200 single arm rows (100 per arm), and 300 coupon squats. The Q did these in 10 sets of 10/20/30 and that seemed to be the popular pattern. Then “run” (as legs would allow) another 2 laps.
PAX completed as much of this as time allowed. Impressive effort by all.

MARY: quick Mary of flutter kicks and American twist

ANNOUNCEMENTS: none

COT: the Q posted down range at an AO last week where COT included asking if anyone would like to request a prayer. So thought we’d try that. Q’s father is having open heart surgery next week and requested that the PAX keep him in their thoughts and prayers. And Vila’s father recently passed, so we ask all to keep him and his family in their prayers as well. We had an FNG and two second-timers and this was no joke today. Thanks to all for the effort they put into it.

DATE: 2021-07-21
AO: Compound
Q: Popeyes
PAX: Obadiah, Booking, Hightower, Yard Sale, El Camino
FNGs: @crabcake (co-Q)
COUNT: 7
WARMUP: Couple laps around the field with high knees, butt kickers, karaoke twists, arm circles, side straddle hops, etc THE THANG:
Split into 2 teams
Bocce ball – closest to the pin with a soccer ball and basketball.

Round 1:
– Burpees to exhaustion
– Ricky Bobby bear crawl for the full soccer field with the last guy bringing the ball up

Round 2:
– Squat jumps to exhaustion
– Crab walk side to side on the field

Round 3:
– Flutter kicks to exhaustion
– Bat wings

Round 4:
– Star jacks to exhaustion
– Sprint up and down field
MARY: Making Melodies song incorporating
1. Wolverine
2. Big Boy Situps
3. Squat
4. Carolina Dry Dock
5. American Hammers

ANNOUNCEMENTS: Shirt order, Thurs night F3 meeting, Meatloaf murder training, and 3 year anniversary at #olympus on Saturday.
COT: Don’t worry about what others are doing. No need to compare or covet. Rather, listen to the song in your own heart, march to the beat of your own drum and dance like nobody’s watching!