Author: f3nano

DATE: 2021-06-02
AO: Horizon-Ao
Q: Magoo
PAX: Disco, Sunshine, Mayberry, Fuzz, Kodiak, Old Bay, 3 mile, sticks FNGs: None@attache
COUNT: 10
WARMUP: Side-straddle-hop; half handstand to roll-up; catch Magoo mosey. THE THANG: No-rest Tabatas for strength, core, and cardio.
Tabata 1: KB swing; Merkin/Derkin; Squat Press; Bonnie Blair Tabata 2: Spider Crawl; V-UP; Caterpiller; plank jack
Tabata 3: Jack of choice; Rear lunge to high kick; Squat Jump; SL Burpees!
MARY: Flutter kick; V-UP holds; J-Lo; Superman; BB sit up; Star plank; LBC around the circle ANNOUNCEMENTS: none
COT: One of the greatest disservices we can do to ourselves is to drift through this life half-assed. Once its gone-its gone. Game Over. No Replay. So I implore you to focus on the moment. Live every day as if it were your last. And squeeze every drop of juice out of this lemon. When you work, work hard. When you play, play hard. Make things happen.

DATE: 2021-06-02
AO: Loco
Q: Pre
PAX: Bobcat, Bolt, Boone, Brisket, CrotchRocket, Dial-tone, Hoff, Nolan, Pre, Rikers, Scranton, Shute FNGs: Gilligan
COUNT: 13 strong!
WARMUP: SSH, Michael Phelps, cherry pickers, calf stretch, cobra Kai
THE THANG: 2.5 mile mosey around town with 7 stops. 15 deconstructed burpees at each stop led by a different PAX. MARY: heels to heaven, Australian snow angels, pickle pointers, 1 minute plank
COT: High impact men impact their community. If we see problems, we don’t run, hide, or ignore. We step in in whatever way God calls us.
Relate to the Israelites in Babylon with a problematic culture. Here’s what God told them to do:

5 Build houses and live in them; plant gardens and eat their produce. 6 Take wives and have sons and daughters; take wives for your sons, and give your daughters in marriage, that they may bear sons and daughters; multiply there, and do not decrease. 7 But seek the welfare of the city where I have sent you into exile, and pray to the Lord on its behalf, for in its welfare you will find your welfare. Jeremiah 29:5-7

Let’s be high IMPACT men wherever we’ve been placed! Aye!

DATE: 2021-06-01
AO: General
Q: Lazlo
PAX: Traveler, D’Artagnan, Toolbox, Fairweather, Maj. Payne
FNGs: None
COUNT: 6
WARMUP: SSH, fence-over, merkins, mtn climbers, cherry pickers, willie Hayes, mike Phelps, fellowship lap
THE THANG: PAX lined up on the goal line, bear crawled to the 10, completed 10 merkins, 1 burpee, the ran 90 yds to the other goal line. Mosey back to the 10 and wait for the 6. Repeat to the 20, with 9 merkins and 2 burpees. Repeato until completing 1 merkin and 10 burpees as the far goal line

Part deux. 3 burpees EMOM while completing a different exercise for the minute. Exercises were merkins, leg raises, sumo jump squats, big boy sit ups, and lunges. After short rest, repeat all 5 exercises. MARY: assortment of core work. Pretty sure it included flutter kicks. ANNOUNCEMENTS:
COT: the QIC was traveling and did not get to observe Memorial Day properly. So a thanks to those who lost their lives for our freedoms. And remembering the ~300 active duty and ~6,000 veterans who are lost annually to suicide. Please keep them and all who have sacrificed in your prayers.

DATE: 2021-05-25
AO: Delphi
Q: Hightower
PAX: Rambler, swish, Switch, Obadiah, I-Beam, Nano, Wham-O, Gadget, Zeus, Hoolihan, Ashe, El Camino FNGs: El Camino
COUNT: 13
WARMUP:
SSH, imperial walkers, Michael Phelps,

THE THANG:

Start on End Zone line: 5 block press, bear crawl coupon drag 10 yards 10 yard: 10 block curls, bear crawl drag
20 yard: 20 block press, bear crawl drag
30 yard: 30 block curls, bear crawl drag
40 – 40 press
50 – 50 curl
60 – 60 squats
70 – 70 merkin to block
80 – 80 squats
90 – 90 merkin to block
100 – 100 squats

MARY:

Flutter kicks, Mountain climbers, Penguin heel taps, Big boy sit-ups

ANNOUNCEMENTS:
COT:

DATE: 2021-06-01
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Winston
COUNT: 4
WARMUP:
SSH x 25 IC
Imperials Walkers x 15 IC
Michael Phelps x 15 IC
Two laps around Blacktop with Karaoke on the sides
Cherry Pickers x 15 IC
Twistees x 10 each side IC
Windmills x 15 IC

THE THANG:
Dealers Choice Stretch: Each PAX leads a stretch of their choice for 60 seconds Dealers Choice Beatdown: Each Pax leads a 3 – 4 minute beat down: 1) @Horshack: 3 x Long way suicides with 45 seconds rest in between.
2) @Deagle: 2 rounds x 40 toe touches followed by a lap around the blacktop with sprints on the sides 3) @Black Diamond: Three rounds of 20 x calf raises with 20 x air pushes 4) @Winston: Burpees (1-2-3-2-1) each set followed by 25 meter bear crawls

MARY:
Flutters x 25 IC
Leg Lift Rosalitas x 15 IC
Dollies x 15 IC
Freddie Mercuries x 15 IC

ANNOUNCEMENTS:
Next regional event 3 year anniversary at Roosevelt island

COT:
Read from Q Source 1.10 Prayer