Author: f3nano

DATE: 06-30-2021

AO: #thepatriot

Q: @Maguire

PAX: @WeddingSinger @CableGuy @Citrus @Fishfry @Sunshine @Booking

COUNT: 7

WARMUP: SSH, LBAC, IW, Cherry Pickers, WMH, Downward Dog

THE THANG:

Line up on goal line. Each round – Run to 10 and back. Run to 20, back. Run to 30, back. Run to 40, back. Run 50, back. Run 100, back. Each time you get back to the goal line do 10 reps of each exercise (so 6x reps turn in each Round).

Rd 1: merkins, coupon curls

Rd 2: Joe Louis, coupon kettle bells

Rd 3: Lunges, coupon around-the-world

Rd 4: Mountain Climbers, coupon overhead press

(modified) Rd 5: 3 burpees each time you hit the goal line

MARY: Flutterkicks, Snow Devils, LBCs and some stretching

ANNOUNCEMENTS: None. @Bone wasn’t there.
COT: Be present. Holiday time ahead. Phones down. Spend time with those you love.

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DATE: 2021-06-30
AO: Loco
Q: Shute
PAX: CrotchRocket, Dial-tone, MicroChip, Brisket, Leonidas, Nolan, Scranton, Mutombo, Ape FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, Cherry Pickers, DD, Cobra Kai
THE THANG: Grab coupons and partner. Mosey to the soccer field. One person does AMRAP, while other person moseys down and back the soccer field (changed to bear crawls and crab walk 1/2 way through). Bookend with Patty Cakes (15/10). 2 Reps of: – Man Maker Burpees
– Overhead Hold
– Curls
– Windshield Wipers
– Kettle Swings
– Shrugs
– Squat and Press
– Manmaker Burpees
MARY: Annie, American Hammer, Dollies
ANNOUNCEMENTS: First HDHH at Gastro Pub in Hamilton @1930 today
COT: On Monday, @Refueler was talking about your jester and setting up guard rails. It reminded me of a book I read once called Boundaries. A lot of the book is about saying “no”. The point being that when you can say “no” you leave room for a better “yes”. As High Impact Men, HIMs, it’s important for us to remember that sometimes saying “no” gives you more space for a higher impact. Don’t forget to take time for yourself, get filled back up, so you can be poured out again! AYE!

DATE: 2021-06-30
AO: Loco
Q: Bolt
PAX: Rikers, Refueler, Beaver Nugget
FNGs: Tobasco
COUNT: 5
WARMUP: SSH IC, Michael Phelps IC, Willy Hayes Mayes IC, Cherry pickers IC, Quad stretch OYO THE THANG: 4 Mile run around Roundhill.

1st Band Camp: Arm in and outs, Banded Lat pulldown, Band side lunge Shute Side then Right side.

2nd Band Camp: Banded Plank walk with your banned hands, 2 circles Shuteside, 2 circles Right side

MARY: Banded SSH

ANNOUNCEMENTS: None

COT: Read ‘Invictus’ Poem. Stay disciplined even in adversity to stay the course whatever your goals might be, and take care of yourself so you can take care of your family and your community.

DATE: 2021-06-29
AO: Delphi
Q: Lightyear
PAX: Nano, El Niño, Monk, Zeus, Dunder, swish, Switch
FNGs: Bluegrass
COUNT: 12
WARMUP: Mosey w/side hops, high knees, butt kickers, karaoke, high skips, & walking lunge, followed by failure to launch and arm circles.
THE THANG: 2 rounds of Q led 100 Flutter Kicks, 80 SSH, 60 Squats, 40 Merkin, 20 Burpees, & jog around the field.
MARY: Bear Holds, Superman/Banana, Dyeing Cicadas, Freddie Mercury, WWII, Iron Cross, & Bonnie Blair’s ANNOUNCEMENTS: Upcoming Q’s, and Sunday’s breakfast
COT: “The world is changed by your example, not by your opinion”

DATE: 2021-06-29
AO: Freestate
Q: Deagle
PAX: Deagle
FNGs: Winston
COUNT: 2
WARMUP:
SSH, Imperial Walker, El Capitan, Cherry Pickers, Windmills

THE THANG:
2 miles run with 5 burpees, 10 merkins and 20 squats every few minutes

MARY:
LBC, Reverse Crunches, Leg Lift Rosalita, Dying Cockroach

ANNOUNCEMENTS:
COT: