Author: f3nano

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Running, Burpees and a Bunch of Other Stuff

DATE: 2021-07-12
AO: Patriot
Q: Wedding Singer
PAX: Bone, CableGuy, Big Short, Maj. Payne, Lucius, Roadkill, Booking, Spokes FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Imperial Walkers, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog
THE THANG: Partners alternate running with a series of exercises. Finish each set doing burpees together

100 yard runs
Merkins
Big Boy Sit ups
Overhead press
10 burpees together

200 yard runs
Lunge
Squat thrust
Leg lifts
5 burpees together

100 yard runs
Shoulder taps
Freddie Mercuries
Kettleball swings
10 burpees together

200 yard runs
Flutter kicks with coupon
Merkins
Squats
5 burpees together

100 yard runs
American hammer
Coupon curls
Mountain climbers
10 burpees together
MARY: LBCs, “Beach Week” extended leg crunches, Bride leg lifts, side plank twists, side plank crunches, supermans, flutter kicks, stretch
COT: Injuries are a great excuse to stop working out. Make sure you have a few different ways to exercise. Modify as necessary, and keep up the good work.

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The Dad’s are in charge

DATE: 2021-07-10
AO: Loco
Q: Gigawatt
PAX: MicroChip, Shute, Mutombo, Bobcat
FNGs: Sprinkles, mario, luigi, draw four, 100K, good gloves, boy, samba, Rousey, Baby Shark, Jump shot, Bedazzled COUNT: 18
WARMUP: SSH IC, Cherry Pickers IC, Mountain climbers IC, Ladder Climbers IC, & Planks w/rotations
THE THANG: Fun Fitness games – Sharks and Minnows, Over Under ball race, Plank ball roll race, Snake run and Clean and Messy race. MARY:
ANNOUNCEMENTS:
COT:

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Launch day: three stages and then some *rest*

DATE: 2021-07-10
AO: Basilica
Q: Maj. Payne
PAX: Lucius, Rambler, swish, El Niño, Yard Sale, Popeyes, Zeus, Bone FNGs: FNGs: Shank, TwoByTwo, Olive Garden, DiveBar, Baby Ruth COUNT: 14
WARMUP: SSH, 1 x burpee, IW, 2 x burpees, WMH, Cherry Pickers, 3 x burpees, Michael Phelps, 4 x burpees, LBAC front and rear, 5 x burpees,

THE THANG: Mosey to the park for DiveBar portion of Q.
Count off by 3s. Three stages, each done for 5 minutes with 2 x Hill run active rest in between each stage rotation. Stage one: inch worm across basketball court, lunge wall back, repeat.
Stage two: Bear crawl across basketball court, 10 x BWS, bear crawl back, 10 x Merkin. Repeat. Stage 3: 10 x burpees, 10 x step ups. Repeat.

MARY: 25 x Flutter Kick
Mosey back to Basilica. Stay together. Planked it out just before the steeple. All PAX sprinted to steeple to finish.

ANNOUNCEMENTS: What an amazing morning to launch this AO! Thanks to all who posted! July 24 Ruck and Tube Event in Harpers Ferry. July 31 Zeus and Maj Payne Respect +1 beatdown. Aug 7 Sasquatch.

COT: Hope. Don’t lose hope. The pandemic was a trying time for everyone. Remember though that when you are down to nothing, God is up to something. You may not be where you need to be but thank God you are not where you used to be. Exercise daily! Walk with the Lord!