Category: Uncategorized

DATE: 2023-04-07
AO: Sparta
Q: Hightower
PAX: Bluegrass, Monk, Nano, Zeus, Battleship
FNGs: None
COUNT: 6
WARMUP:
SSH, Imperial Walkers, WMH’s, Michael Phelps, Down Dog, to Cobra Kai. On goal line
High knee skips to 20 yards and back
Karaoke to 20 & back
Butt kickers to 20, high knees back

THE THANG:
6 stations: (15 count) dead lift sand bag, SSH, curl block, merkins, med ball slam, Good Morning Shuttle run: 20, 40, 60, then end zone
6 stations: battle rope pull sand bag, squat thrust med ball, merkins, press block, burpees, air squats Shuttle run: 50, then end zone
Battle rope pull: Do as I say, Not as I do
Each pax get 1 last pull, calls out group exercise

MARY:
Flutter kicks & Big Boy with twist

ANNOUNCEMENTS:
Kingstown soft launch: BlueGrass & Juneau- Mon & Weds
Murph Prep Mon’s at George Mason Fairfax
Shoutout for Nano stepping up as our new Nan’tan. Prayers for him and the new SLT guiding our region.

COT:
Pulling sandbag tough, but we all did it. It’s what we all need, Grit, toughness to make it through the dips in life. Then we get to celebrate the highs in life better. Keep pushing your toughness, your grit to be better fathers, brothers, son and leader to your family and community.

DATE: 2023-04-07
AO: Horizon-Ao
Q: Disco
PAX: Jag, Magoo, Ice Tea, Median, Mr Haand, Old Bay, Snake (Will Harris), Yardbird FNGs: Attachè, Tomb Raider
COUNT: 11
Enjoying balmy weather and comforts of home, the Pax virtually toured Parks, Rocks, and Beaches for Spring Break. WARMUP: SSH, Moroccan NC, WMH/CPickers, D Dog/Child’s Pose

THE THANG:
Parks
Smoky Mtns – Bear Crawl
Rocky Mountain – Mountain Climbers (Reg)
Katmai – Crawl Bear
Yosemite – Rope Climb
Cascades – Mountain Climbers (Large)
Tasmania – Aussie Pull-ups
Bio Stop: Dirty Dog

Rocks
Voyageurs – Bent over row
Shiloh – Coupon Rifle Carry
Gettysburg – Grave diggers
Petrified forest – Curls
Mammoth Cave – Overhead press
Tucson – Murder bunnies
Manhattan – Rockettes
Bio Stops: Kettlebell, Coupon Squats

Beaches
Miami or Brooklyn Beach – J Los
Outer Banks – Zelenskyy twist
Myrtle Beach – Flutters
Going to the movies: Imperial Walkers
Gas Refill: Gas Pumpers

MARY: see above
ANNOUNCEMENTS: Murph – Memorial Day weekend.
COT: Take a minute to center and be the best version of yourself today.

DATE: 2023-04-07
AO: Patriot
Q: I Pity The Fool (CarPex)
PAX: Legacy, Major Payne, Anchorman, Lucius, Booking, I Pity The Fool (CarPex) FNGs: None
COUNT: 6
WARMUP:
~YHC led the Pax in a mosey around the track and out of the stadium all the way to the Knights of Columbus pool parking-lot
~Circle up for 41 SSH, calf stretch, runners stretch, pidgin stretch, Downward Dog and Sir Fasio (forward and reverse.)

THE THANG:
~1) B.L.I.M.P.S. Pain Train (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats) Pax ran 10 parking spots to do one exercise, run back to the start… run to the next spot (10 spots later) and do the next exercise then on the way back deconstruct what you built… continue till you spell blimp and deconstruct it.

~2) Indigenous Peoples run back to Parking-lot in-front of the Pool… 3 ran the parking-lot pickle while the others did Freddie Mercurys amrap.

~3) mosey back to flag
MARY: Thunderstruck (AC⚡️DC Song) burpee every time you hear Burpee

ANNOUNCEMENTS: Thanks to all who came out and stuck with me for the workout… so great to make it home and see how everything is the same & different after almost 20 years gone!

COT: Prayers for all who are traveling over the holiday, and Major Paynes daughter on a quick and speedy recovery.

DATE: 2023-04-06
AO: Compound
Q: Popeyes
PAX: Peanuts, Zeus, Hightower, Poe, Yardbird
FNGs: None
COUNT: 6
WARMUP: SSH, running warm up
THE THANG:
5 Burpees
10 star jacks
15 merkins

Stairs / run up the ramps / stairs

20 squats
20 big boi
20 LBC

3 rounds

MARY: One round of flutters but included in the workout

ANNOUNCEMENTS: Murph training

COT: Most of us will not hit an ice berg like the titantic. We will however get some leaks in our lives. Just like water from a leaking toilet, find it and fix it. Are there leaks in your life? Fix em.

DATE: 2023-04-06
AO: Olympus
Q: Popeyes
PAX: Peanuts, Zeus, Battleship, Wham-O, Flapjack, Juneau
FNGs: None
COUNT: 7
WARMUP: SSH, Couple laps with butt kickers, high knees, arm circles, raise the roofs, karaoke’s, etc

THE THANG:

Murder bunny to the 10
– 5 burpees
Murder bunny to the 20
– 10 burpees
– 1 lap with sprints
Murder bunny to the 30
– 15 burpees
Murder bunny to the 40
– 20 burpees
– 2 laps with sprints
Murder bunny to the 30
– 15 burpees
Murder bunny to the 20
– 10 burpees
– 2 laps with sprints
Murder bunny to the 10
– 5 burpees
– 2 laps with sprints
MARY:
50 Flutters
20 LBC’s
ANNOUNCEMENTS: Murph training on Monday’s
COT:
Who is going to win the Gervonta Davis and Ryan Garcia fight? You’re guessing if you don’t know. There are people who create the betting lines – they know the minutiae. If you are faced with something difficult, or want to be able to get through something, go to an expert.