DATE: 2022-07-11
AO: Patriot
Q: Roadkill
PAX: 2 percent, Anchor Man, bogey, Booking, Ice Tea, Peanuts, Spokes, Tiësto, Wedding Singer FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbillies, CP/WMH, DD/CK
THE THANG: Ricky Bobby laps around the track with the last PAX exercises of ‘Merkins, squats, jump squats and the group movements of mosey, bear crawl, lunges, reverse lunges, crab walk, and duck walk, catching up with a sprint. Finished with a series of running backwards to the 50 with flutter kicks, BB sit-ups, LBCs. MARY: Donkey kicks, fire hydrants, side leg bridges.
ANNOUNCEMENTS: Corn hole tournament July 23, location upcoming.
COT: “You guys are workin’ so hard, and I’m just so proud of you. You remind me of me, precocious and full of wonderment.” – Ricky Bobby. Encouraged PAX as we go through work and other responsibilities to make time and be intentional for wonderment in our daily lives.
Bringing the PAIN
DATE: 2022-07-10
AO: Sparta
Q: Zeus
PAX: K-Pop, 2 percent, Peanuts, Lightyear
FNGs: Dry Heat
COUNT: 6
WARMUP: SSH, Michael Phelps, Cherry Pickers, DD, Kobra Kai, Hamstring Stretch, Felowship Lap around track THE THANG: B.O.M.B.S. w/extra “S”
Partner up on sideline. PAX 1 does exercise while PAX 2 runs to opposite sideline. swap out until each amount of reps are complete. MARY: Lots of Ab exercises
ANNOUNCEMENTS: Cornhole
COT: F3 Credo-
Leave no man behind, but leave no man where you found them. ALL GREATNESS COMES FROM GOD
WHEN A HERO FALLS, COWARDS REJOICE. NOTHING FEELS
BETTER TO A COWARD THAN TO SEE A BRAVE GUY
FALL… BE CAREFUL! YOU COULD BE NEXT!
Rambler’s Revenge
DATE: 2022-07-09
AO: Olympus
Q: Peanuts
PAX: Nano, Rambler, Roddick, Rollingstone, citrus, Zeus
FNGs: Woody (FNG), McGruber (FNG), Key West (Willy Loman)
COUNT: 10
WARMUP:
IWs x10, LBACs x15 IC, RLBAC x15 IC, OH Press x10 IC, 🦭 Claps x10 IC, Moroccan NC x10 IC, WMH x10 IC, Calf Stretch x7 each leg, everything stretch x10, groin stretch x 10
THE THANG:
We were going to play ultimate frisbee and drink Mai Tais by the pool this morning but Rambler showed up and he was having none of it. Q crunched his brain and came up with The Thang:
Partner up and commence the following in a DORA fashion:
100x OH presses with coupon / Farmers Carry with 2x coupons up the ramp and back
150x curls with coupon / continue farmers carry
200x goblet squats with coupon / hallelujah run with coupon to bruin
250x kettle bell swings with coupon / crawl up grassy hill, mosey cross country to gate and Bernie back
300x standing twists with coupon / bunny hop stairs with 45x squats at top
Circle up for some pre-Mary monkey humpers. As Chris Elliot tells usyou don’t want to go into Mary with a loaded gun. Each Pax called out 20x IC until we got to Rambler.
MARY:
25x Pickle Pointers, 25x Flutter kicks IC, 20x LBCs IC, 25x PJs IC. Again we made to Rambler so we had to quit.
ANNOUNCEMENTS: none.
COT: Bad things happen for good reasons. Don’t get discouraged when something doesn’t go your way, something else good is likely right around the corner. The end of the story remains unwritten.
Rambler’s Revenge
DATE: 2022-07-09
AO: Olympus
Q: Peanuts
PAX: Nano, Rambler, Roddick, Rollingstone, citrus, Zeus
FNGs: Woody (FNG), McGruber (FNG), Key West (Willy Loman)
COUNT: 10
WARMUP:
IWs x10, LBACs x15 IC, RLBAC x15 IC, OH Press x10 IC, 🦭 Claps x10 IC, Moroccan NC x10 IC, WMH x10 IC, Calf Stretch x7 each leg, everything stretch x10, groin stretch x 10
THE THANG:
We were going to play ultimate frisbee and drink Mai Tais by the pool this morning but Rambler showed up and he was having none of it. Q crunched his brain and came up with The Thang:
Partner up and commence the following in a DORA fashion:
100x OH presses with coupon / Farmers Carry with 2x coupons up the ramp and back
150x curls with coupon / continue farmers carry
200x goblet squats with coupon / hallelujah run with coupon to bruin
250x kettle bell swings with coupon / crawl up grassy hill, mosey cross country to gate and Bernie back
300x standing twists with coupon / bunny hop stairs with 45x squats at top
Circle up for some pre-Mary monkey humpers. As Chris Elliot tells usyou don’t want to go into Mary with a loaded gun. Each Pax called out 20x IC until we got to Rambler.
MARY:
25x Pickle Pointers, 25x Flutter kicks IC, 20x LBCs IC, 25x PJs IC. Again we made to Rambler so we had to quit.
ANNOUNCEMENTS: none.
COT: Bad things happen for good reasons. Don’t get discouraged when something doesn’t go your way, something else good is likely right around the corner. The end of the story remains unwritten.
Jag-ercise Returns to the Farm
DATE: 2022-07-09
AO: Farm
Q: Jag
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: SSH; Seal Claps; Overhead Press; Michael Phelps; SSH; Imperial Walkers; Hillbillies; SSH; Cherry Pickers; Willy Mays Hayes; Down Dog; Cobra Kai; and Merkins (10 each). Fellowship lap.
THE THANG: The PAX performed a pyramid while doing laps around half of the soccer field. They started with 10 Merkins and added 20 LBCs, 30 Squats, 10 Knerkins (aka Chuck Norris Merkins), 20 Flutterkicks, 30 Calf Raises, 10 Diamond Merkins, 20 Freddie Mercuries and 30 Dirty Dogs (each leg) as they went around the field. At one corner, the PAX also incorporated additional exercises with a 10# medicine ball, 25# hose and 40# sandbag. MARY: Press Ups; Bird Dogs; and Supermans.
ANNOUNCEMENTS: GrowRuck is coming to The Capital!
COT: The Q is at the end of a lengthy recovery from an injury, which reminds him – and which he offers to others to consider – to never take you health for granted. Take care of yourself and keep improving.
