Author: f3nano

DATE: 2023-03-31
AO: Patriot
Q: Anchorman
PAX: Ice Tea, Legacy, Silo (F3 Naperville), Maguire, Lazlo, Flipper, Cena, Smokey, Jag, citrus, Booking, CableGuy, Wallace, Passport, Mackerel FNGs: One DR pax
COUNT: 18
WARMUP:
SSH
Imperial Walkers
Willie Mays Hays
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai

THE THANG: Race to Nowhere
25yards – 5 burpees X 4 (x 4 football lengths)
25 yards – 25 squat jumps x 4 (x 2 football lengths)
Bear crawl-25 yards-10 Merkins 10 x 2 [50 and back]
Lunge to 25 yards x 20 Big Boy sit ups x 4

7s – sideline to sideline
Burpees & star jumps

Ring of Fire
Bear Craw around circle

MARY: No time
ANNOUNCEMENTS: Boneathon, Dads Camp

COT: Disrupt your status quo; be a leader in your community

DATE: 2023-03-31
AO: Sparta
Q: Obadiah
PAX: Iron Eagle, Peanuts, Doodles
FNGs: DR PAX: Funny Car
COUNT: 5
WARMUP: SSH, IW, arm circles, windmills, downdog, mtn climbers THE THANG:
Coupon work out from the goal line.

10 yard lunge carry to each ten yard break
10 yd marker = 10 Blockies
20 yd marker = 20 overhead press
30 yd marker = 30 squats
40 yd marker = 40 swings
50 yd marker = 50 merkins
40, 30, 20, 10 as described above
Victory lap

Rd 2:
10 yard rifle carry to each ten yard break

10 yd marker = 10 Blockies
20 yd marker = 20 overhead press
30 yd marker = 30 upward press
40 yd marker = 40 leg overs
50 yd marker = 50 merkins
40, 30,20, 10 as described above
Victory lap
MARY: skipped
ANNOUNCEMENTS:
COT: Matthew 4:4 – Man does not live on bread alone but on every word that comes from the mouth of GOD. — Make sure you’re consuming true food.

DATE: 2023-03-23
AO: Freestate
Q: Deagle
PAX: Butter, Dungeon Master (Amon), FIFA, Winston, Horshack, CashOnly FNGs: Mumford
COUNT: 8
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Frankenstein, Alarm Clock, Shoulder Taps, High Knees, Windmills, Cherry Pickers

THE THANG:
One does bear crawl and crab walk on the black top, then tries to shoot twice, while PAX does the exercise. For every miss, one burpee. • Carolina Dry Dock
• LBCs
• Squats
• Wide arm Merkins
• Monkey Humpers
• Mountain Climber
• Smurf Jacks
• High Plank
• Flutters
• Air Pushes

Don’t drop the ball!
PAX in a circle and passes a basketball without dropping it, 35 times. Rules: o Cannot pass to the one next to you
o Cannot return the ball to the one passed to you
o Catch/pass while jumping
Dropped the ball – one burpee for everyone

MARY:
Reverse Crunches, Leg Lift Rosalita, the 100s, American Hammer, Protractor, Flutters

ANNOUNCEMENTS:
GrowRuck…

COT:

DATE: 2023-03-30
AO: Freestate
Q: FIFA
PAX: Horshack, CashOnly, Butter, Winston
FNGs: Brony, Mumford
COUNT: 7
WARMUP:
Follow me – loop around the school

THE THANG:
Session 1: Blockie Suicides
Line up on field with coupon, 5 blockies, run with coupon to half, back to start, to far side, 5 blockies, to half, back to far side then all the way to original start line Q runs it backwards
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Follow me – loop around school

Session 2: Blockie Bear crawl
Line up, 5 blockies, bear crawl ½ way across field, run back Q does crawl bear
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Follow me – loop around school

Repeat Session 1

Follow me – loop around school

Repeat Session 2

MARY:

15 LBC IC
15 big boy crunches IC
15 Freddie mercury IC
15 X factor IC
15 protractor
Plank o Rama with cal Ripken

ANNOUNCEMENTS:
No road clean up this sat due to spring break
Horshack hosting NCAA championship watch party
FIFA still recruiting for pikes peek 10k

COT:
FIFA’s morning statement to his kids: Be kind. Do your best, be your best.

DATE: 2023-03-29
AO: Horizon-Ao
Q: Magoo
PAX: Fish Fry, Purple Rain, Median, sticks, Mr Haand, Kodiak, SPINAL TAP FNGs: atache
COUNT: 9
WARMUP: M.Phelps, caterpillers, lunge twist, Abe Vigoda
THE THANG: Variations on: 1 min blockies, bear crawl to 18, run field, bear crawl back, first back leads 20 Bobby Hurleys. MARY: Assorted flutter kicks, cadence LBCs, plank saw
ANNOUNCEMENTS: possible convergence during spring break
COT: Hard things seem to suck more when you get older. Don’t stop doing hard things.