Category: Uncategorized

DATE: 2022-04-20
AO: Patriot
Q: citrus
PAX: Lazlo, Bone, Maj. Payne, Roadkill, Shake ‘N’ Bake, CableGuy, Legacy, Spokes, Wedding Singer, Ice Tea, Lucius FNGs: None
COUNT: 12
WARMUP: Sundry movements, like WMH, IW, cherry pickers, arm circles, world’s greatest stretch, etc.

THE THANG:
PART 1: Start on the goal line. Murder bunny 10 yards, 1 bent-over row. Repeat to the other goal line, increasing by 1 row each time. Rifle carry to the 50, 5 more row. Farmers carry back to the goal line.

PART 2: Lt Webbs (combo of Lt Dan and Jack Webbs)
Increase by 1/4 each round, until 10/40:
* 1 squat
* 1 merkin
* 4 air press
* 4 lunges
* Run the rest of the way to the 50 or goal line

PART 3: Ultimate frisbee. Because we had exactly 12 PAX we had 2 teams, instead of 3 teams with one group doing stair runs while the other 2 teams played. Well done, men. 2 burpees for a drop. Scoring team leads in a Mary-like exercise. Final score: 1-1.

MARY: Flutter kicks and LBCs from ultimate. American hammers and various Wedding Singer-led stretching.

ANNOUNCEMENTS: #boneathon in May

COT: Inspired by @hightower – we have to do the work first, then we can kick back and have fun.

DATE: 2022-04-20
AO: Compound
Q: Popeyes
PAX: Monk, Hightower, Zeus, Georgie, Jag, Speedo, Peanuts
FNGs: None
COUNT: 8
WARMUP: Fellowship laps with itty bitty arm circles – fwd and reverse, butt kickers, high knees, karaokes, arm presses and Michael Phelps, SSH and jog over to the underground. THE THANG:
10 pull ups, 10 merkins, side to side with right and left ground touches 10 pull ups, 10 merkins, finger sweeps
10 pull ups, 10 merkins, lunge walk
10 pull ups, 10 merkins, squats
10 pull ups, 10 merkins, 180 jumps
4 rounds of the following
– Bear crawls – 4 pax
– Jump rope – 2 pax
– Band pull – 2 pax

10 pull ups, 10 merkins, fellowship lap, bear crawls, lunge walk, sprint, finger sweeps, side to sides.

MARY: 50 flutter kicks
ANNOUNCEMENTS: Clean up at Sparta on Saturday, Murph and picnic on Memorial Day Monday,
COT: When you fear, what do you do? You don’t think clear headed and do things that spiral you into other fearful thoughts. Clear your mind, walk with others, and lean on God, if you are inclined.

DATE: 2022-04-19
AO: Atlantis
Q: Deflator
PAX: Infinity, True North
FNGs: None
COUNT: 3
WARMUP: best stretch ever, shoulder stretch x2, Helos, hillbillies, SSH x50
THE THANG: mosey to my favorite steps at Nate stadium. Used 2 workout dice my kids gave me. 1 at bottom and one at top, rolled and executed. We altered the way we got up and dow the steps, including a first ever downward bear crawl that was both treacherous and extremely safe. true north closed us out with 15 star jump burpees. Mosey back to the non-Flags. MARY: some menial abs exercises to take up the last minute. ANNOUNCEMENTS: nada
COT: SSH we’re in honor of my sister’s birthday Sunday – she would have been 50. Time at church have me some time to reflect and think. Find those places and those times to reflect in your own fast paced lives.

DATE: 2022-04-16
AO: Olympus
Q: Pop Fly
PAX: Yard Sale, YNAB, Juneau, Zeus, Rollingstone, Monk, Nano, Ashe, Hightower, Popeyes, Maj. Payne, Rambler FNGs: Yard Sale (the Older), FNG Rhabdo
COUNT: 15
WARMUP: Dynamic Stretching
THE THANG:
1) Travelling Jack Webb: Bear Crawl 10 yards, 1x Merkin, 4x OH Press. Repeat down the field and increase 1x Merkin each time and 4x OH Press each time. Finish at opposite goal line with 10x Merkins, 40x OH Press
2) Broad Jump & Burpees: Broad Jump 10 yards, 1x Burpee. Increase 1x Burpee each 10 yards. Finish at opposite goal line with 10x Burpees
3) Tire Flip and Cart Push: PAX took turns flipping the tire while 1x PAX pushed the Home Depot cart 50x yards while 1x PAX performed merkins on the cart. Switch at 50 yard line. Tire flips continued until all PAX had pushed the cart 4) Wall Sit: PAX shared their favorite book
5) Ultimate Frisbee: Shirts vs. Skins
MARY: All the RESPECT PAX took a turn
ANNOUNCEMENTS: Earth Day + Memorial Day picnic
COT: Be well, do good work, and stay in touch

DATE: 2022-04-19
AO: Delphi
Q: Glee
PAX: YNAB, Juneau, Pop Fly, Rambler, Bum-Gun, Nano
FNGs: Peanuts
COUNT: 8
Warmups: We did some
Workout:
Mericans – Take a Stand/Youth of Today
Kicks – Mom Won’t Let Me Get a Mohawk/AFI
Plank – Bombshell/Operation Ivy
Speed Skaters – Punk Guy/NOFX
REST – Liquor Store/The Fiendz
Punch – Here’s Your Warning/7 Seconds
Pogo – Eminius Sleepus/Green Day
Mountain Climber – I Don’t Want to go Outside/ The Fiendz
Burpees – Cats and Dogs/Gorilla Biscuits
REST – How’s My Driving, Doug Hastings?/Less Than Jake
Overhead Clap – It’s My Job to Keep Punk Rock Elite/NOFX
Lunges – Sometimes/Blink 182
Flutter Kicks – I Got No/Op Ivy
Side Straddle Hop – Just Like Frank/Less Than Jake
DIY CORE – Barroom Hero/Dropkick Murphy’s
Announcements: Earth Day Cleanup, F3 Cookout, and something else