Author: f3nano

DATE: 2023-05-29
AO: Farm
Q: Infinity
PAX: Lumbergh, Chile, AnchormanBR, Sparky, Husky
FNGs: None
COUNT: 6
WarmUp: Don Quixotes, Beet Pickers, WMHs, LBACs with Leg Raises, Squat Thrust Ring of Fire, and Silent SSHs (3 burpee penalty).

The Thang:
¼ Kalsu: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. – 25 Coupon Block Thrusters OYO
– EMOM 5 Burpees, starting with 5 Burpees

¼ Murph: LT Michael Murphy was a United States Navy SEAL officer who was killed in Afghanistan on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot more than 14 times but picked the phone back up and finished the call. While being shot, he signed off saying- “Thank You”, then continued fighting from his exposed position until he died from his wounds. LT Murphy referred to this workout as his “body armor” workout. – Mosey around track
– 25 Bent Over Rows
– 25 Coupon Curls
– 50 Merkins
– 75 Squats
– Mosey around track

DT: 5 RFT: DT is in honor of USAF SSgt Timothy P. Davis, who was killed in Afghanistan (Operation Enduring Freedom) after an explosive device struck his vehicle. He died at the age of 28 and is survived by his wife Megan and his 1 year old son T.J. – 12 Deadlifts
– 9 Coupon Curls
– 6 Coupon Shoulder Presses

Mary: Feet over Coupon Raises, Coupon Flutter Kicks, Freddie Mercuries, Rosalitas, Penguin Crunches, LBCs, and American Hammers.

Name-O-Rama: We named Husky as an FNG!

Announcements: Chile will Q Wednesday’s workout

CoT:
“This is the day we pay homage to all those who didn’t come home. This is not Veterans Day, it’s not a celebration, it is a day of solemn contemplation over the cost of freedom.” – Tamra Bolton

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.” – JFK

DATE: 2023-05-27
AO: Sandlot
Q: Nano
PAX: Jenner, Legacy, Langston, Lazlo, Booking, bogey, Traveler FNGs: Blart
COUNT: 9
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps, air squats, merkins

THE THANG: After a quick warmup on the field, we started with some mediball burpees across the field. After every medicine ball toss the pax would run to the other end of the field and do: 1-burpee (40 lb ball), 2 burpees (30 lb ball), 3 burpees (20 lb ball). After every toss, we had to throw a different ball. We made it down and back.

After we dropped off the medicine balls, we made our way over to the play ground and bear crawled and crab walked around the perimeter. Halfway through we stopped for some air squats.

A short mosey over to the volleyball ball sandlot then it was time for a quick game of Bonnie Blair Volleyball. Each team can hit as many times as they need to get it to the other side, but after each bump or set the PAX did 2 BBs. For scoring, we started at 5 burpees each, the team that scores does one fewer burpee for that point until they reach 0. Round 1 was 5-0, round 2 was 0-5, no time for a tiebreaker, we were off to the next stop.

We made our way to the pavilion and grabbed a spot on the picnic table and each pax counted out: -10x-step ups,
-5x-dips,
-5x-foot-release air squats (think about it)

On to the basketball court where we had about 10 minutes of 5v4 basketball.

MARY: Over onto the tennis courts we had 3 HIM doing WWII, while the others battled at the next with some badminton and beach paddle ball, winner says, loser heads to WWII station. ANNOUNCEMENTS: Look for the #qsource channel, integrating topics each week.
COT: We can all both use some grace and give a little grace when dealing with others. We don’t know what is troubling someone so rather than reacting, it’s best to just step back, take a pause and give some grace.

DATE: 2023-05-27
AO: Olympus
Q: Doodles
PAX: El Camino, El Niño, Hightower, Hoolihan, Juneau, Obadiah, Peanuts, Rollingstone, YNAB FNGs: De Ratio and FNG-Bo knows
COUNT: 12
WARMUP: SSH, Cherry pickers, Willy mays, down dog, world’s greatest stretch, high knees, karaoke, super Marios
THE THANG: Did exercise then sprinted width of field then mosey bleachers single file then back to field for next exercise and repeat across field in other direction. For 5 rounds. Exercises were:
10 Jump Squats
20 burpees
30 merkins
40 forward lunges
50 backward lunges
Then frisbee

MARY: with frisbee
ANNOUNCEMENTS: murph on Monday, Dads camp, possible convergence on Father’s Day weekend
COT: Love each other. Everyone is created in the image of God. Reflected on Ronans 12:9-12

DATE: 2023-05-27
AO: Farm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp)
FNGs: None
COUNT: 3
WARMUP: SSH, Michael Phelps, surrenders, beet picker, WMH, Mozy THE THANG:
30 merkins
20 glute bridges
20 speed skaters
Plank
20 Moroccan Night Clubs

25 merkins
Same set

20 merkins
Same set

15 merkins
20 Suzanne Sommers
20 Bobby Hurley
Al Gore
20 Shoulder press

10 merkins
Same set

MARY: flutter kicks, lbc, penguin crunches, rosalitas

ANNOUNCEMENTS: workout Monday at 7 am
COT:
“Take care of your health, that it may serve you to serve God. “. St Frances DeSales

DATE: 2023-05-26
AO: Sparta
Q: I-Beam
PAX: Nano, Fortran, Zeus, Lightyear, Bluegrass, Gadget, K-Pop, Peanuts FNGs: None
COUNT: 9
WARMUP: Mosey around the softball field, SSHs, Arm Circles, Cherry Pickers, Squats, Michael Phelps THE THANG:
Thang 1 – 11s with 10 diamond merkins and 1 squat. Run about 30 yards for 9/2, back to start for 8/3…repeato until 1 diamond and 10 squats.
Thang 2 – 4 merkins and 4 single count lunges, run about 30 yards and back for 8 merkins/8 single count lunges, run about 30 yards and back…repeato with all exercises done at start with 16/16, 32/32, and 64/64 reps.
Thang 3 – Circle Up for Every (Half) Minute on the (Half) Minute merkins. 10 merkins every 30 seconds. That’s another 100 merkins in 5 minutes for a grand total of 279 merkins.
PAX circled up to complete the final 21 merkins as a group to reach an even 300 merkins.

Mosey around the softball field to work out the legs and arms.

MARY: Each PAX offered an exercise.
ANNOUNCEMENTS: Dads camp, Murph on 5/29, qsource channel
COT: Memorial Day is about honoring those who gave the ultimate sacrifice while serving their country. Take the time to keep those in mind as you celebrate the holiday weekend.