Category: Uncategorized

DATE: 2022-02-18
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Kodiak, Magoo, Mr Haand, Old Bay, Poe, Yardbird FNGs: @Attaché
COUNT: 9
WARMUP: SSH, MNClubs, CP/WMH, MPhelps, DDog/Cobra, Mosey to coupons
THE THANG: Rotate 4 groups through all 4 bases. Home group is Timer. All else are AMRAP. 1st Inning: Home: Durkins 3×15
1B: Overhead Press
2B: Curls
3B: Atlas Shrugged
All: Carioca out and back
2nd Inning: Home: Blockees 2×10
1B: Coupon Rows
2B: KB Swings
3B: Goblet Squats
All: Skips out and back
3rd inning: Home: Bear Crawl
1B: Murder Bunnies
2B: Rifle carry
3B: Lunge walk
All: 6-12-18-Mid up and back
MARY: Breakdance! F Mercury. Some other stuff.
ANNOUNCEMENTS: 24 hours to ARC!
COT: Centering

DATE: 2022-02-17
AO: Highlands
Q: Trolley
PAX: Toolbox, Katniss
FNGs: None
COUNT: 3
WARMUP: 20 SSH, 20 Rockettes, 20 Arm Circles, 10 Windmills, 10 WMH, downward dog calf stretch, merkins, etc

THE THANG: Mosey to Library, jungle gym, benches, hill, soccer field.
Library – 20 step-ups, 20 derkin, 20 tricep dips, 20 body weight squats. Repeat. Jungle Gym – 5 pullups, 20 off-set merkins. Repeat.
Benches – 15 derkin, 15 triceps dips, 25 body weight squats. Repeat with 20 step-ups, 20 derkin, 20 tricep dip.
Hill – Jacobs Ladder – Burpees at top of hill (count down from 5), express a praise at bottom after each. 20 body weight squat’s after completion. Shared the Bible story of Jacob’s ladder from Genesis 28. Repeat. Soccer Field – 20 step-ups, 20 derkin, 20 tricep dips.

MARY: Flutterkicks
ANNOUNCEMENTS: none
COT: Told the story of St. Valentine (celebrated this week) and how all the great saints were people of remarkable courage and love of God. We have much to learn from them.
Valentinus, known as St. Valentine lived in Italy during the era of intense persecution of Christians. He was asked by a judge to pray for his blind daughter. He prayed and she gained sight, after which the judge converted to Christianity. He was sent to Emperor Claudius II who liked him until Valentinus tried to convince the Emperor to embrace Christianity whereupon he was condemned to death. Upon the order of his death Valentinus wrote a farewell to the girl whose sight he had attained and signed it “from your Valentine”. Valentine was then beaten with clubs and beheaded on Feb 14, 269. Hence the beginning of a tradition of sending a “valentine”.

DATE: 2022-02-12
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Gekko (Keith Capp), Louis
FNGs: None
COUNT: 4
Workout centered around a Jacob’s Ladder, LT Dan’s, and suicide runs with burpees at the turnarounds.

DATE: 2022-02-17
AO: Olympus
Q: Juneau
PAX: Hightower, Pop Fly, Joint Chief, Ashe, Rollingstone, YNAB, Obadiah, Zeus FNGs: None
COUNT: 9
WARMUP: SSH, Willy Mays Hays, Cherry Pickers, Michael Phelps, and a mosey around the track. THE THANG:
10 rounds of
-50 yard sprint, 50 yard backwards sprint, 100 yard karaoke changing direction in the middle
-1 minute of upper body or abs (overhead press x 2, bent rows x 2, inclined merkins x 2, big boy sit-ups x 2, coupon press, flutter kicks) -15 second break, rinse and repeat
MARY: round robin of abs
ANNOUNCEMENTS:
-Arc this weekend. Be praying that everyone stays safe and has a great time. -burden run on 26 February, see chat for more details
-Happy Birthday to Hightower! Respect!
COT: being vulnerable with the group, I am my own worst critic and constantly beat myself up over minor mistakes. Through God and those around me I can realize that I am never going to be perfect or good enough and just trust in God.

DATE: 2022-02-17
AO: Freestate
Q: Horshack
PAX: Winston, ShowMe
FNGs: Dungeon Master East, Cannoli
COUNT: 5
Disclaimer – Delivered!

WARMUP:
12 reps each of:
· SSH– IC
· Arm circles – IC
· Cherry Pickers – IC
· Michael Phelps – IC
· Imperial Walkers – IC
· Run around the blacktop x2
· Windmills – IC

THE THANG: 12 days of Croatian Christmas
· Day 1: 1 Burpee
· Day 2: 2 Star Jumps, 1 Burpee
· Day 3: 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 4: 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee · Day 5: 5 Merkins, 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 6: 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies, 2 Star Jumps, 1 Burpee
· Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 8: 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 9: 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 10: 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee
· Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Hill Billies , 2 Star Jumps, 1 Burpee

Work way up to Day 12, then repeat 12 and work back down to Day 1

MARY:
· Reverse Crunches x 12 IC
· Dying Cockroach x 12 IC
· Plank-o-Rama x 12 each way
· LBCs x 12
· Flutters – long and slow x 12

ANNOUNCEMENTS:
· Postponed Thirsty Third Thursday until next week.

COT:
· Croatian jokes. Example: Victoria’s Secret has launched a revolutionary new bra, “Croatia” …it has lot’s of support but no cup – The jokes didn’t get any better from there.