Author: f3nano

Date: 2023-08-09
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Disco, 3 mile, Mr Haand, Purple Rain, Kodiak, Trifecta, Gherkin, SPINAL TAP, armbar, classified FNGs: 1 classified
COUNT: 12
WARMUP: WMH, Abe Vigoda, SSHOP, Caterpiller Merkins, Roll-ups
THE THANG: 6 jump rope, remainder run stairs with sandbags and weights. Tag a friend and switch. Repeat 5 minute sets as necessary. Intersperse with stair-crawl / crawl-stair, Bulgarians, etc. MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-09
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Disco, 3 mile, Mr Haand, Purple Rain, Kodiak, Trifecta, Gherkin, SPINAL TAP, armbar, classified FNGs: 1 classified
COUNT: 12
WARMUP: WMH, Abe Vigoda, SSHOP, Caterpiller Merkins, Roll-ups
THE THANG: 6 jump rope, remainder run stairs with sandbags and weights. Tag a friend and switch. Repeat 5 minute sets as necessary. Intersperse with stair-crawl / crawl-stair, Bulgarians, etc. MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-09
AO: compound
Q: Hightower , Sam Adams
PAX: Poe, Monk, Roddick, Yardbird, Doodles, Sam Adams, Hightower, Cowboy FNGs: 1 Cowboy
COUNT: 8
WARMUP:
Fellowship jog, stopping to stretch for a few laps.

THE THANG:
DORA round of 7 :
Goal line Burpees, run to mid line for Merkins

52 Card Pickup:
Spades: burpees
Clubs: merkins
Diamonds: lunge
Hearts: squats

MARY:
Ring of Fire

ANNOUNCEMENTS:
Welcome FNG, Cowboy
Sept 11 Stair Climb

COT:

Date: 2023-08-09
AO: compound
Q: Hightower , Sam Adams
PAX: Poe, Monk, Roddick, Yardbird, Doodles, Sam Adams, Hightower, Cowboy FNGs: 1 Cowboy
COUNT: 8
WARMUP:
Fellowship jog, stopping to stretch for a few laps.

THE THANG:
DORA round of 7 :
Goal line Burpees, run to mid line for Merkins

52 Card Pickup:
Spades: burpees
Clubs: merkins
Diamonds: lunge
Hearts: squats

MARY:
Ring of Fire

ANNOUNCEMENTS:
Welcome FNG, Cowboy
Sept 11 Stair Climb

COT:

Date: 2023-08-09
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, Lumbergh, Sparky
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
SSH
Calf raises
Arm circles
Mosey around the soccer fields

THE THANG:
10 10-count burpees
20 merkins
30 squats
40 4-count LBCs
Repeat

Bear crawl halfway across the soccer field, stopping at each intersecting line to alternate between doing 5 merkins and 5 shoulder presses

Lunge walk back to starting position, stopping at each intersecting line to do 5 situps or 5 attn circles.

Alternate between walking lunges and standing long jumps across the field. (Switch at each intersecting line.)

MARY:
Flutter kicks
Penguin crunches
Ring of fire (I forget the name, but it’s something like that. Alternating between holding legs off the ground 6 inches and holding legs at 90 degrees off the ground.) Rosalitas
Motivators

ANNOUNCEMENTS:
9/11 exercise at the DC mall

COT:
While on vacation (cruise to Alaska) last week, I appreciated 1. Spending time with my family and in-laws.
2. Not having Wi-Fi on the boat. Instead I spent more time thinking, praying, watching the water for whales, talking with family members, etc. It’s important to spend time away from technology.