Author: f3nano

DATE: 2022-09-02
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Gekko (Keith Capp)
FNGs: None
COUNT: 4
WARMUP: SSH, MC, Michale Phelps, WMH, Beat Pickers, OYO
THE THANG:
Run around field
50 tic toc Burpees
Dora style
100 Merkins, partner runs to 50 yard and back. Hold high plank till everyone is done 40 tic to.mc burpees
200 air squats while partner does lunch walks to to and back Walk to loosen legs
300 LBCs with crunches
MARY: N/A
ANNOUNCEMENTS: Sept 11 stair run Lincoln memorial 6am, Dad camp later this month-details on slack COT:

DATE: 2022-08-31
AO: Horizon-Ao
Q: sticks
PAX: Magoo, Tea Party, Maj. Payne, Undertow, 3 mile, Kodiak, Brown Bag, Old Bay, Mr Haand FNGs: crowbar, attache
COUNT: 12
WARMUP: SSH, Michael Phelps, Hillbilly, DDog
THE THANG:
1) Pick up coupons
2) Transport coupons to Patriot, Bandit, Cletus, and Buford T. Justice in hot pursuit 3) Run back to Horizon
MARY: None
ANNOUNCEMENTS: Dadscamp, 9-11 stair climb
COT: https://www.youtube.com/watch?v=Sn9-nNLzcWE

DATE: 2022-08-30
AO: Delphi
Q: Obadiah
PAX: Dunder, Hoolihan, Lightyear, Nano, Zeus, YNAB, Wham-O, slider, I-Beam FNGs: Rocket
COUNT: 11
WARMUP: standard fare with a partner burpee and lunge walk swap (30 burpees)

THE THANG: dirty 30. Everything 30 squatting or abs.

LBCs
1 Squats
gas pumps
2 Squats
Side crunches
3 Squats
Freddie mercuries
4 Squats
Sharon stones
5 Squats
Big Boy sit ups
6 Squats
Toe Touches
7 Squats
Penguin Taps
8 Squats
WWI
9 Squats
Shoulder taps
10 Squats

Interspersions of 50 yard sprints (10)

MARY: see above
ANNOUNCEMENTS: 9/11, dads camp, shirts
COT: pay attention to your body. Be mindful of ailments and pain points especially with ironpax.

DATE: 2022-07-27
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
Core Distance

Warm up:
2 loops
15x Michael Phelps
15x Cherry Pickers
10x Jumping Jacks
10x Mountain Climbers
10x Don Quijote

Part 1:
15x Big boy Sit-ups
15x Flutter kicks
15x American Hammers
15x sit-ups w/coupon
10x squat+swing w/coupon
Suicides 5-20 yds. (5yd increment)

Part 2:
10x plank with shoulder taps
10x plank with knees bent- crawl side to side
10x burpee w/coupon press
10x Carolina dogs
Suicides 5-20 yds. (5yd increments)

Repeat 1 & 2

cooldown: mix stretches

DATE: 2022-08-12
AO: Aerie
Q: Chasqui
PAX: Passport
FNGs: Brassmonkey
COUNT: 3
Warm Up:
Mosey 1.5 laps
Side Straddle Hops 15
Circles forward – backwards
Crawl – Plank with shoulder/knee taps
repeat last 2
Michael Phelps

The Thang:
1st:
Merkins x20
Big boy sit up with weights
Merkin rows left/right
American Hammer
Jog

2nd
squats w/ coupon
Curls w/coupon
sit and hold
V sit up w/our coupon
Jog

repeat 1 &2

COT: Take time to be better listeners, don’t rush to a quick conclusion.