Author: f3nano

DATE: 2023-05-04
AO: Freestate
Q: FIFA
PAX: Butter, Deagle, Dungeon Master (Amon), Horshack, Wildcat FNGs: Mumford
COUNT: 7
WARMUP:
20 SSH
10 windmills
8 WMH
10 cherry pickers

THE THANG:

300’s – cumulatively acrue 300 of each exercise

overhead press

PKs

First pax takes a PK on one of 3 goals: small far away, med closer, large closest

Small make: 1 burpee + ½ field
Small miss: suicides + 10 burpees + full field mosey

Medium make: 5 burpees + ½ field mosey
Medium miss: 15 burpees + full field

Large make: 10 burpees + ½ field
Large miss: 20 burpees + full field

curls

PK

chest press

PK

Tricep curls

PK

Taint scrapers

PK

MARY:

Ran out of time

ANNOUNCEMENTS:
Meet at Starbucks for run this Saturday
Road clean up follows run

COT:

DATE: 2023-05-04
AO: Olympus
Q: Doodles
PAX: Peanuts, Zeus, Flapjack, Battleship
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, cherry pickers, down dog and world’s greatest stretch, high knees, karaoke, Super Mario’s. Fellowship lap. THE THANG:
pax played disc golf on the turf field. wherever disc fell that yardage determined exercise and number of reps. The following exercises were used at the corresponding yard markers. 10 – Burpees
20 – Fox Holes
30 – Alabama Ass Kickers
40 – Mike Tyson’s
50 – Lunges
60 – Carolina Dry Docks
70 – Air Squats
80 – Plank Jacks
90 – SSH
100 – sprint 100 yds and back
Penalty of 10 Burpees if out of bounds and Tire flips when disc landed on the Bear logo or yardage numbers. PAX completed 30-40 yards or so of tire flips trading partners as we went. MARY: yes we did.
ANNOUNCEMENTS: May challenge
COT: Q gave story of disappointment with in family recently. As leaders of our family, work or community we also lead by how we respond when expectations are not met. How we respond with grace and forgiveness towards others in our flock is just as much leadership than getting everything right.

DATE: 2023-05-03
AO: Apollo
Q: Juneau
PAX: Bluegrass, Battleship, Nano, Rambler, Lightyear
FNGs: None
COUNT: 6
WARMUP: SSH, Cherry Picker, Downward Dog, Cobra Kai, Michael Phelps, Arm Circles THE THANG:
1st Round: Bear crawl 10 yards, conduct 1 merkin and 4 military presses, bear crawl next 10 yards, 2 merkins and 8 military press, rinse and repeat across the field ending on 10 merkins and 40 military press
2nd Round: lunge 10 yards and conduct 4 squats, lunge next 10 yards and conduct 8 squats, rinse and repeat across the field ending on 40 squats
3rd Round: crawl bear 10 yards and conduct 5 WWIs, crawl bear next 10 yards and conduct 10 WWIs, rinse and repeat across the field ending on 50 LBCs. Mixed between WWIs, LBCs, and flutter kicks. MARY: Ramblers favorite, the star fish
ANNOUNCEMENTS: Dads Camp, finding a new home for the Murph
COT: Do not compare yourself to others whether judging others or wishing you were as good as others. Instead focus inward and fix yourself instead of trying to be like everyone else.

DATE: 2023-05-03
AO: Horizon-Ao
Q: sticks
PAX: Gherkin, SPINAL TAP, Purple Rain, Kodiak, Mr Haand, Disco, Old Bay, Fish Fry FNGs: Attaché, Blart, Commish
COUNT: 12
WARMUP: mercans, ssh, imperial walkers, don quiote, cherry pickers, wmh THE THANG:
3 sets of each station

Station 1
Push up climbers
No surrenders
Cossack squats
Bear plank box taps

Station 2
Sprint
Single Leg Deadlift (L)
Sprint
Single Leg Deadlift (R)

Station 3
Crab Toe Touches
Bear Crawls – 18
Crab Walk – 18
Hip Stretch – on one knee, push hips/chest forward

Station 4
Gorilla to the 18
Jumping Jacks
Bear Push Up
Dead Bug

MARY: box cutters, flutter kicks
ANNOUNCEMENTS: Murph, box cutters
COT: enjoy the silence

DATE: 2023-05-03
AO: Aerie
Q: Chasqui
PAX: Stewie, Lonestar, Yellow Jacket, Passport
FNGs: None
COUNT: 5
Warm up:
Full field loop x2
20 side straddle hops IC
20 michael phelps IC
20 cherry pickers IC
20 sec arms circles – bat wings
20 imperial walkers IC

The Thang
Repeat x4=100 reps + 800 yds

25 Squats w/coupon
25 Merkins
25 Big boy sit ups w/coupon
25 Rows w/coupon
25 Curls w/coupon
130 yd mosey w/70yd sprints OYO

Stretch mix OYO

COT: NBA Playoff’s great opportunity for 2ndF’s. Time to get outside the box and enjoy some games!! Last minute 2ndF’s / Coffeeteeria are always welcome!!

Announcements: Everyone stepped it up this morning🦾 Great pace and preparation for Murph.
Park Valley event this Saturday May 6 @ 7:45, details on channel or ping Stewie for more info. 2.0 May 20th. Murph May 29 @7AM@GMU Fairfax.