Author: f3nano

DATE: 2021-06-03
AO: Freestate
Q: Deagle
PAX: Horshack
FNGs: Winston
COUNT: 3
WARMUP:
SSH, Windmills, Mountain Climbers, Cherry Pickers, 2 laps around the blacktop, Hillbilly, Side squats, Merkins, Hairy Rockets, Frankenstein

THE THANG:
Dora 4-3-2-1
o 400 Dips
o 300 Squats
o 200 Upward Merkins
o 100 Step Ups

Recovery with Suicide…

MARY:
Reverse Crunches, Dolly, Plank-o-Rama, LBCs, Flutters, Dying Cockroach followed by Freddie Mercury

ANNOUNCEMENTS:
COT:

DATE: 2021-06-03
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Rocketman, Rocky, Sparky
FNGs: None
COUNT: 6
WarmUp: SSH, Short Mosey, Downward Dog & Cobra Kai, Don Quixotes, Air Squats

The Thang: Coupon Indian Run
Run around the neighborhood in a line. Lead person carries a 20-lb wall ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform some of the following: 20 Merkins
20 Air Squats
20 CDDs
20 OH claps

Mary: Flutter Kicks and American Hammers,

CoT:
Matthew 6:7: “But when ye pray, use not vain repetitions, as the heathens, for they think that they shall be heard for their much speaking.” This applies to repetitions of an exercise: do not do vain repetitions Vain repetition = sacrificing form to get more reps
Rather, cut back on your reps if you need to modify the exercise.
This applies also in life—be genuine and put in a real effort rather than just putting in a show. Focus on self-improvement, not your vanity.

DATE: 2021-06-03
AO: Olympus
Q: Ashe
PAX: Rooster, Switch, swish, Rambler, Hightower, YNAB, Roddick, Zeus, Wham-O FNGs: None
COUNT: 10 strong
WARMUP: Jenner style – on the move – SSH, break dancers, karaoke 200yds, high knees 100yds, butt kickers 100yds
THE THANG: Sprints – pick your distance going at least 75%. Most began with 400s, then 200s, then 100s. In between the shorter distances, circled up for 3-count merkins and then 30 yard & back crawl bear. Then return to sprints. 3 rounds. MARY: break dancers, jump squats, high knees, in-and-outs
ANNOUNCEMENTS: Talk to Hightower if interested in doubling up on Saturdays
COT: Thank you for welcoming me and others. That small act has a big impact and makes us all better. Heal up Wham-O!

DATE: 2021-06-02
AO: Loco
Q: Mater
PAX: Chris White
FNGs: None
COUNT: 2
WARMUP: SSH x 20, M.Phelps x 20, Rocketts x 12, Empire Walkers x 12, Hillbilly Walkers x 20, Calf Stretch, Cobra Kai, Downward Dog. Mosey to the largest hill in all of Leesburg – basically a Mountain.

THE THANG: 5 Glorious Rounds (Jacobs Ladder Style) of:
Burpees (5-4-3-2-1)
Hill Descends
Brick Curls (10-20-30-40-50)
Hill Runs
*Last Round Curve Ball Annoucement after round 4 = Carry the bricks up and down the Mountain.

MARY: Plank hold to song ‘Flower’ by Moby. Everytime you hear Sally Down = Push-Up

ANNOUNCEMENTS: Nada

COT: Today’s workout was a medaphor for hills and mountains we must overcome in life. Sometimes we get thrown curveballs in life (like a last second change to carry the bricks up the mountain for the last round). When we get over these hills and mountains we are stronger than ever.

DATE: 2021-06-02
AO: Compound
Q: Popeyes
PAX: Hightower, Roddick, Obadiah, Popeyes
FNGs: Qbert
COUNT: 5
WARMUP: Ran around the soccer field while stretching and doing stars and jumping jacks.
THE THANG: Cardio, footwork, stars, jumping jacks, sprints, burpees, merkins, lunges, etc around the tennis and basketball court. MARY: Stretches
ANNOUNCEMENTS: None
COT: Snapshots are deceptive in judging our state of affairs. We are all blessed.