Category: Uncategorized

DATE: 2023-02-18
AO: Olympus
Q: Popeyes
PAX: Hightower, Rambler, Peanuts, Nano, Fish Fry
FNGs: Pilgrim
COUNT: 7
WARMUP:

20 SSH
Lap with butt kickers, high knees
20 Starjacks
Lap with Karaokes
Down Dog and other stretches
Half Lap doing griddys, skips, arm circles, raise the roofs

THE THANG:
10 Burpees
20 merkins
20 jump squats
10 shoulder taps

Pair off and Race around the track

Winning person does 10, 20, 20, 10 of the workout
Losing person does 15, 30, 30, 15 of the workout

Lap around the track
If you did 10, 20, 20, 10 then you do 15, 30, 30, 15
If you did 15, 30, 30, 15 then you do 10, 20, 20, 10

Lap around the track

Ultimate with Mary for every goal scored (LBC’s, J Lo’s, etc)

MARY: included in the thang
ANNOUNCEMENTS: road cleanup
COT:
There are things you can control. There are things you can not control. Figure out what is what in your life and help others when they are having trouble determine which is which.

Serenity Prayer God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

DATE: 2023-02-18
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: claps, beet picker, WMH, imperial walkers, arm tolls, neck rolls, Mozy THE THANG:
Using my play grid
Monkey Humpers
Merkins, side planks, shoulder press, squats, planks, skater hops, wide grip merkins, fire hydrant, MARY: rosalitas, inch worm plank, flutter kicks
ANNOUNCEMENTS: 7 am workout on Monday
COT:
“A word or smile is often enough to put fresh life into a despondent soul. “. St Theresa

DATE: 2023-02-18
AO: Backpacking
Q: citrus
PAX: Pop Fly, Lazlo, Ashe
FNGs: None
COUNT: 4
WARMUP: that was 100% the goal
THE THANG: 5 Mile out and back to Ravens Rock in 2h 35m
MARY: brunch and beers
ANNOUNCEMENTS: see above
COT: see above

DATE: 2023-02-17
AO: Aerie
Q: Passport
PAX: Passport, Rocketman, Stewie, Lonestar
FNGs: None
COUNT: 4
WARMUP: SSH, Overhead Clap, Michael Phelps, Cherry Pickers, Windmill, and some OYO leg stretches.

THE THANG: 4 pax attempted to stay dry while climbing an Ab / Leg Ladder that went like….

10 Bulgarian Split Squat each leg
10 BBSU
SSH 4 count to 17
20 Alternating Lunge
20 American Hammer
Mountain Climber 4 count to 17
30 Squats
30 Freddy Mercury
SSH
40 Narrow / Sumo Squat (20 each)
40 Flutter kicks (4 count)
Mountain Climber
50 Calf Raises
50 LBCs
SSH

We then went back down starting at 50 and working our way to 10 with the same exercises again.

ANNOUNCEMENTS: @Rocketman officially passed the flag to me as Site Q. He did a lot as the founding Q for #theaerie. I’ll need some help from everyone along the way but also look forward to the opportunity.

COT: count-o-rama, name-o-rama, closing prayer

DATE: 2023-02-17
AO: Horizon-Ao
Q: sticks
PAX: Trifecta, Kodiak, Median, 3 mile, Yardbird, Mr Haand, Old Bay FNGs: None
COUNT: 8
WARMUP: Cherry Pickers, WMH, Down Dog, Up Dog, Arm Circles, Moroccan Night Clubs THE THANG:
100 reps of the following exercises with some plank and mosey sprinkled between exercises
SSH, Push Ups, Calf Raises, Squats, Rockettes, Seal Claps, LBC’s, Imperial Walkers, Monkey Humpers, MARY: American Hammers, Box Cutters, Supermans
ANNOUNCEMENTS: Grunt, Backpacking
COT: What’s your last book that you read? Exercise your mind!