Author: f3nano

DATE: 2021-07-07
AO: Horizon-Ao
Q: Poe
PAX: Old Bay, Jenner, Disco, Kodiak, sticks, Mayberry
FNGs: Kombucha, Attache
COUNT: 9
WARMUP:
15x SSH
10x LBAC (forward and reverse)
10x Cherry Pickers
10 Willy Mays Hayes
Down Dog
Up Dog
10x Merkins
THE THANG:
Catch me if you can – pair up, start on end line, round 1: 1 pax runs backward toward other end line, 2nd pax does 3 burpees, then chases 1st pax, mosey to other end line, then switch; round 2: 6 merkins + prisoner run (hands behind head)
Roll the fitness dice – 6 dice with various exercises plus 1 with count – 12 rolls of the dice brought us burpees, cobra merkins, mountain climbers, sumo squats, and some other fun
Stairs – with 2 months till 9/11, time to start training stairs – 5 rounds up and down with increasing merkins after each round 7’s – star jumps + sit-ups back and forth across the midfield circle MARY: J-Lo’s, flutter kicks, boat-canoes, shoulder taps
ANNOUNCEMENTS: Jenner planning a ruck on July 24; join Kodiak Friday night for beers on the patio (corner of Harrison & 32nd) while his family is at the movies
COT: I left my Q notes on my phone on the kitchen counter last night where I wouldn’t forget them and my 17 yo son wrote a joke on the back (Why do hamburgers go to the gym? To get bigger buns). My 3 kids are in various stages of adulthood now (23, 22, 17)…appreciate every minute you have because they grow up fast.

DATE: 2021-07-07
AO: Patriot
Q: Lazlo
PAX: Wedding Singer, CableGuy, Spokes, Maj. Payne, Lucius
FNGs: None
COUNT: 6
Today was something like an ironPAX prep. IPX-lite. We’ll call it chrome-plated. Nothing easy about this one though. And we managed to knock out Maj. Payne’s burpees for the day.

WARMUP: quick warmup with some SSH, copperhead squats, cherry pickers, Michael Phelps, and a mosey around the football field to talk about the routine. THE THANG:
The routine was on a 35 minute timer. PAX were competing against themselves to complete as many rounds of exercises as possible. On a 5 minute timer, we did burpees, adding 5 each time. So after 5 minutes, 5 burpees, and 10 minutes, 10 burpees. No burpees at 0 and 35 minutes however. A round of exercises was: -coupon/rifle carry lunges, to the 10 yd line and back
-30 kettlebell swings
-15 squat thrusters
-10 derkins (on the coupon)
-frog jump to the 30 and mosey back
MARY: flutter kicks, just so we could say we did Mary
ANNOUNCEMENTS: either a Sasquatch or a float or a Sasquatch float is coming up. Stay tuned.
COT: The PAX impressed the QIC today. That was rough and every PAX was pushing through the last timer. Well done.

DATE: 2021-07-07
AO: Loco-Valhalla
Q: Dial-tone
PAX: ratatouille, Beaver Nugget, Bobcat, Boone, Brisket, CrotchRocket, Hoff, Inglewood, Madonna FNGs: X-Ray
COUNT: 11
WARMUP:
Step-in Burpees, Plank Toe Taps, Knee drive lunge
THE THANG:

AMRAP 3 parts per round:
1st. Bear crawl 20 Yds+Gorilla crawl 20 Yds+Tigger crawl 10 Yds+ pickel pointers
2nd. Lizard crawl 10 Yds+Chimp crawl 20 Yds+Baboon crawl 20 Yds+ 10 deconstructed burpees 3rd. 100 yards run + Upward-Downward Dog
3 rounds total, Impressive job everybody!!

MARY:
Donkey kicks, side plank both sides, Freddy Mercuries.
ANNOUNCEMENTS:
COT:

“Then the Lord God said, “It is not good for the man to be alone. I will make a helper who is just right for him.” So the Lord God formed from the ground all the wild animals and all the birds of the sky. He brought them to the man to see what he would call them, and the man chose a name for each one.” ‭‭Genesis‬ ‭2:18-19‬ ‭NLT‬‬
https://www.bible.com/116/gen.2.18-19.nlt

DATE: 2021-07-07
AO: Loco
Q: Rikers
PAX: Empire, Bolt, Pre
FNGs: None
COUNT: 4
WARMUP: SSH x15 IC, Willie Mayes Hayes x10 IC, Michael Phelps x10 IC, Kobra Kai press x10, Downward Dog 20sec THE THANG:
1. Turkish Get-up x 3 each side
2. Superset #1- 2 rounds 10 each
Pull-up/chin- Kettle swing
Pull-up/chin- Goblet squat
Pull-up/chin- Goblet upright row
3. Superset #2- 2 rounds 15/10 each
Lying bell press- Goblet reverse lunge
Werkin- Single leg deadlift to bicep curl- overhead press
MARY: 2 rounds- band steamboats x10- hip adductors, flexors, extenders, and abductors, pickle pointers with bells x15, hanging L-swings x10 (rinse and repeat) ANNOUNCEMENTS: none
COT: blessed to be able to get up and move our bodies underneath the giant ball of gas from the Greatest HIM the SkyQ

DATE: 2021-07-06
AO: Delphi
Q: Nano
PAX: Crafty, Hightower, Rambler, Dunder, Joint Chief, slider FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, WMH, Windmills, Dry Docks, Downward Dogs, and Cobra Kai.

THE THANG: The PAX set off towards the field attempting to do merkins and air squats while passing the “batons.” Despite the confusion, many merkins and air squats were done and I guess that’s what matters.

Once the PAX reached the field, we split into two teams for a game of Deconstructed Monopoly. The board was laid out on upside down cones that were randomly dispersed over half the field.

To own a property teams had to bear crawl to the cone and perform the exercise (as a team). At the end, teams that owned all three properties got to impose a penalty exercise to the opposing team. Team 1 had to do 125 Bonnie Blairs, team 2 had to crab walk 200 yds – stiff penalties!

With a little more time on the clock, the PAX lined up along the retaining wall for some wall-sits and a forearm exercise (you have to be there). After the first round the PAX ran a 50 yd sprint out and 50 yd back. Round two ended with a 100 yd out and back with about 5 minutes for Mary.

MARY: LBCs, in-outs, wide-grip merkins, and jump-squats to round it out.

ANNOUNCEMENTS: New AO launch this Saturday at 0500 in Alexandria!

COT: I’m a big fan of trying new things and mixing it up. This workout, however, was a good example of “if it ain’t broke, don’t fix it.” The Monopoly cones were ready to go and the slight modification simplified things leading to a nice full-body workout. This is a lesson I need to learn more myself, that solutions just have to work, they don’t need to be one of a kind.