DATE: 2022-09-21
AO: Horizon-Ao
Q: Disco
PAX: Mr Haand, 3 mile, Kodiak, Lazlo, Magoo, Old Bay, vplaxico FNGs: Attaché, ArmBar, Snake (Sand Hills)
COUNT: 10
WARMUP: SSH, Abe Vigoda, M Phelps, Imp Walker, CP/WMH, D Dog/Cobra/Child’s Pose, Fellowship Lap
THE THANG: Pax celebrated DORA-style the 132nd anniversary of our 3rd oldest national park, taking turns with full-field “letter runs” to spell it out while rest of Pax couponed: Y – Curls, Squats
O – thrusters, round the world
S – grave diggers (R and L)
E – chest press, Derkins
(Bear crawl, step ups)
M – Lunge, Rows
I – Merkins
T – T stabilizers, Miuntain climbers
E – kettlebell swings, Oktoberfest stein hold
(Bear crawl, step ups)
MARY: Zelensky Twist, Flutters
ANNOUNCEMENTS: IPC
COT: YNP tour was a memorable father-son trip. But hearing/supporting daughter as she supports friend at Build-a-Bear in an active shooter incident was also a reminder of what we model for our kids.
Lots of fieldwork
DATE: 2022-09-21
AO: Patriot
Q: Booking
PAX: Ice Tea, XL, Tiësto, Fish Fry, Shake ‘N’ Bake, Jag, My Space, CableGuy, Wedding Singer, Poe, citrus, bogey, Elvis, 2 percent, Anchor Man FNGs: AC/DC, Zamboni, muslo
COUNT: 21
WARMUP: SSH, IW, Hilly Billy, Windmills, Cherrypickers, down dog, cobra Kai, air press, Michael Phelps, fellowship lap
THE THANG: With your partner execute the following: 10 burpees, 10 squats, 10 WW1- run 100 yards- reduce count by 1 each time and yards by 10 until you get to 1/1/1 burpees/squats/WW1 and 10 yards- 55 total burpees/ squats/ WW1 and 560 yards covered.
40 yard bear crawl/ 40 calf raises- run back to goal line
30 yard bear crawl/ 30 squats- run back to goal
20 yard bear crawl/ 20 merkins- run back to goal
10 yard bear crawl- 10 big bois- run back to goal
Mosey to bleachers-
15 step ups
15 dips
10 step ups
10 dips
MARY: flutters, LBC, dirt dog, mule kicks
ANNOUNCEMENTS: dads camp, grunt- let JAG know if you want to lead an exercise at one of the stops
COT:”A ship in the harbor is safe but that’s not what ships are built for”- take chances in you life, do something new- we are strong men built for challenges and the storms that life offers—- very much like a ship- get out of your harbor!
Muscle Groups
DATE: 2022-09-21
AO: Farm
Q: Chile
PAX: Infinity, Sparky, Gekko (Keith Capp), Floppy Disk
FNGs: None
COUNT: 5
We rotated through many exercises, never repeating, and each grouped along the same muscle groups.
Swapping Numbers
DATE: 2022-09-21
AO: Farm
Q: Gekko (Keith Capp)
PAX: Chile, Infinity, Sparky, Faceplant, Matthew – Running Man FNGs: None
COUNT: 6
Get another PAX’s phone number: __ __ __ – __ __ __ – __ __ __ __
0 – Sprint across the field
1 – 40 Coupon swings
2 – 35 jump squats
3 – 30 Merkins
4 – 30 Coupon Shoulder Press
5 – 30 Hammer Curls w/ Bricks
6 – 10 Skull Crushers
7 – 100 calf raises
8 – 15 Burpeees
9 – 30 Coupon Bench Press
“-” – 1 Lap around half soccer field
If there is time, switch to another PAX’s number
Lord of the rings
DATE: 2022-09-21
AO: Olympus
Q: Faceplant
PAX: Chile, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: 20 SSH, 12 beet pickers, 20 MC, 12 Michael Phelps, 12 WMH
THE THANG:
Jog around track-
Stations:
1 Pull up rings for pull-ups or negatives, take breaks with monkey jumpers as needed 2 flutter kicks
3 burpees – timer (20 cycle 1, 15 cycle 2, 10 on cycle 3)
Paint the lines (shuffle around goal line and back)
MARY: round robin — down dog c in ha, big boy sit-up, rosalitas, Nolan Ryans ANNOUNCEMENTS: road cleanup first day in Oct
COT:
