Category: Uncategorized

DATE: 2023-04-19
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixotes, Beet Pickers, WMHs, World’s Greatest Stretch, Michael Phelps, and mosey.

The Thang: Posture HIIT w/o equipment
3 Rounds of the following exercises.
– 16 Jump squats
– 21 sec Wall Sit w/Goal Post Arms
– 16 Reverse Merkins IC
– 12 T-Claps IC
– 12 Moroccan Nightclubs IC
– 16 Bonnie Blairs
– 3 minutes Standing Cherry Pickers

10 CDDs IC
Superman Hold
Up-Dog Stretch
10 Bird Dogs IC

Mary: Hollow Body Sit-ups, Side Crunches, Flutter Kicks, LBACs, Nolan Ryans, and J-Lo’s.

Announcements: Road clean-up this Saturday at 0730.

CoT: Forgive others. Not for them, but for yourself. Holding grudges hurts you, not them. Jesus Christ taught us to forgive all men for this reason.

DATE: 2023-04-18
AO: General
Q: 2 percent
PAX: Lazlo, Primanti, Fairweather, Toolbox, Moneyball, Traveler, SubPrime FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers. Hill Billy’s,
Arm Circles, Moroccan Nightclubs, Michael Phelps, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, Worlds Greatest Stretch

THE THANG: Ring of Fire w/ each PAX taking turns on the pull up bar. 1 round max reps. Remaining PAX in the ring alternated between high plank and Catalina Wine Mixers.

3 rounds of the following:
10 Merkins
20 Dips
30 Squats
40 Lunges
50 LBC’s
60 second wall sit

Bleachers – 10 rounds

MARY: The Gyrator, Flutter Kicks, Nolan Ryan’s

ANNOUNCEMENTS: 5/20 Bone-A-Thon, 5/29 Murph, 6/2 Dads Camp

COT: YHC shared a recent story about his youngest 2.0, who happens to be a rookie travel soccer player, and her inability to recover from an injury she sustained at home while playing in the yard. The bug bites were so bad she voluntarily held herself out of 1/2 of the Monday skills session. We addressed the issue and revisited the impact her decision may have had on her status with the team but also the coaching staff.

Like Robin Ventura, she probably regrets her decision.

And no, we haven’t shown her the video clip yet.

DATE: 2023-04-17
AO: Farm
Q: Matthew – Running Man
PAX: Gekko (Keith Capp), Sparky, Infinity
FNGs: None
COUNT: 4
WARMUP
Itty bitty arm circles
beet pickers
Surrenders
Michael Phelps
Calf raises

THE THANG
Tabata
Cherry pickers
Dips
Squats
Mosey around the field
Crunchy frogs
Squat jumps
Hand release, release merkins or commandos

MARY:
None

ANNOUNCEMENTS:
Road pick up 4/22 0730

COT:
“If your teacher, coach, or mentor believes you can do something, you’re more likely to do it.” Be a mentor!

DATE: 2023-04-18
AO: Delphi
Q: Rambler
PAX: Pop Fly, Rocket, YNAB, Hightower, Flapjack, Battleship, Obadiah, Doodles, I-Beam, Glee, K-Pop, Nano FNGs: Monte Karlo
COUNT: 14
WARMUP: SSH, WMH, C-pickers, d-dog, C-kai, merkins
THE THANG: dice games. 🐍 👁️’s s-7’s, 🎁 🚗’s; 🎯 & Run. tradeoff MARY: Dead-Starfish
ANNOUNCEMENTS: Murph, Dad’s Camp
COT: Anxiety. often lurking in the background. does a nice job of feeding anger. work to manage it – talk to your M, partner about what youre dealing with – trust that talking through it can help you manage it. BIG welcome to Monte Karlo!

DATE: 2023-04-18
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Cannoli, CashOnly, Deagle, FIFA, Wildcat, Winston FNGs: Buddy Love, Mumford
COUNT: 10
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
Michael Phelps – 10 IC
Windmills x 15 IC
Willie Mays x 8 IC
Cherry Pickers 10 IC

Mosey to third base

THE THANG:

7 of Diamonds
Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work.
For the first round, do 7 reps burpees at each of the 4 corners with a mosey in between corners.
Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners.
Round 4, 28 squats at each of the 4 corners.
Mosey to opposite side of field and back
(If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice.) Round 5, 21 Freddy Mercuries at each of the 4 corners.
Round 6, 14 air pushes at each of the 4 corners.
Round 7, 7 burpees at each of the 4 corners.

MARY:
X-factors x 15 IC
Baby crunches x 15 IC
Scissors x 10 IC

COT:
Don’t miss an opportunity to invest each day, however small, in your family relationships.

ANNOUNCEMENTS:
4/20 6:30pm, Thirsty Thursday at the Irish Inn at Glen Echo