DATE: 2023-02-10
AO: Sparta
Q: Pop Fly
PAX: Lightyear, Nano, Iron Eagle, Doodles, Bluegrass
FNGs: None
COUNT: 6
WARMUP: SSHs, Merkins, Squats, WMHs, Supine Rockettes, Cobra Kai
THE THANG:
Goldilocks & the Three Bears
DATE: 2023-02-09
AO: Freestate
Q: FIFA
PAX: Horshack, Deagle, Dungeon Master (Amon), Cannoli, Winston, Butter, CashOnly FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
10 Windmill IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC
6 Wille Mays Hays IC
THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl to other side and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.
Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon IC
Bear crawl back, 20 single merkins IC (1st PAX is Goldilocks) Bear crawl to coupon, 20 single cleans with coupon IC (2nd PAX is Goldilocks)
Bear crawl back, 20 3-count flutters IC (3nd PAX is Goldilocks… you get the idea. Start over at the end) Bear crawl to coupon, 20 single coupon high pulls IC
2 bear strolls though the forest (mosey jog the blacktop)
Round 2 Mama bear (medium)
Bear crawl to coupon, 10 single squats with coupon IC
Bear crawl back, 10 single merkins IC
Bear crawl to coupon, 10 single cleans with coupon IC
Bear crawl back, 10 3-count flutters IC
Bear crawl to coupon, 10 single coupon high pulls IC
2 bear strolls through the forest (mosey jog the blacktop)
Round 3 Baby bear (easy)
Bear crawl to coupon, 5 single squats with coupon IC
Bear crawl back, 5 single merkins IC
Bear crawl to coupon, 5 single cleans with coupon IC
Bear crawl back, 5 3-count flutters IC
Bear crawl to coupon, 5 single coupon high pulls IC
2 bear strolls through the forest (mosey jog the blacktop)
MARY:
15 hello dollys
15 reverse crunches
15 box cutters
15 outlaws
Plank o rama
ANNOUNCEMENTS:
Buy SB squares
RSVP to Horshack SB party
8 mile ruck this Saturday
COT:
February is Black History Month. My kids have been coming home from school talking about the importance of MLK. In honor of the great Dr. King and todays beatdown I have a quote: “I have decided to stick with love. Hate is too great a burden to bear.” Be kind to one another.
Out and back
DATE: 2023-02-08
AO: Farm
Q: Matthew – Running Man
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP
SSH
Beet pickers
Don quixotes
Arm circles
Mosey around the soccer fields
THE THANG
Sprint to end of the field
Commandos
Bear crawl 1/4 of field
Plank jacks
Crawl bear 1/2 of field
5 10-count burpees
Lunge walks 3/4 of field
Star jumps
High knees to beginning
Repeat
MARY
Tick tock sit ups
Flutter kicks
Supermans
4 count LBCs
COT
“The line between good and evil is permeable and almost anyone can be induced to cross it when pressured by situational forces.” – Phillip Zimbardo
21 hop salute 🫡
DATE: 2023-02-09
AO: Olympus
Q: Wham-O
PAX: Ashe, Juneau, Nano, Obadiah, Rambler, Rollingstone, Wham-O FNGs: None
COUNT: 7
WARMUP: side straddle hop, imperial walkers, lbc, plank, merkin
THE THANG:
Wham-O:
– 21’s = In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice. (2 penalties earned = 1. bear crawl to 50 yard & sprint home, 2. Lunge walk to 50 yard with burpee every 10 & sprint home). – 1/2 mile of Ricky Bobby
– 7 man Ricky Bobby Merkin line
Rambler:
– 5 yard race bag partner toss with 1 person rotating every 20 yards through the cinder block of pain (rotating penalties)
– four rounds of weighted stadium stairs with reps of Burpee, jump, squat, squat after each. – 5 yard race bag toss sequence back across the field to finish out.
MARY: 60 second plank
ANNOUNCEMENTS: road clean up on Presidents’ Day!
COT: aversive meditation, when navigating daily life, specifically, when in positions of serving or nonprofit. “Be wise as a snake, and as innocent as a dove.“
Use wisdom to navigate the intentions of others, but be mindful yourself to not take advantage of someone else.
Mosey and Plyos
DATE: 2023-02-09
AO: Highlands
Q: Armstrong
PAX: Hard Knox, Jag, Toolbox, XL
FNGs: French Press
COUNT: 6
WARMUP: motivators and grass grabbers
THE THANG:
mosey to long bridge park
At the stairs
Every step – 1 min
Sprint – 1 min
Right foot – 1 min
Left foot – 1 min
Bunny hops – 1 min
Leap frogs – 1 min
Piggy backs 2 mins
Wheel barrows 2 mins
Crawl Bears 2 mins
Mosey back to highlands
MARY: plank with modification, dead bugs
ANNOUNCEMENTS:
COT: Think back to when you didn’t have F3 and what a positive impact it has had on your life. Appreciate what you have and make sure to give it away.
