Category: Uncategorized

DATE: 2022-02-02
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP/CoP

Side Straddle Hop x 12, IC
Michael Phelps
Imperial Walkers x 12

THE THANG

– Run around the field
– 12 x Scapular Push-Ups on Elbows
– 12 x No Money’s
– 12 x Air Squat to Bench
– 12 x Monkey Humpers
– 12 x Glute Bridge
– 12 x Bird Dogs
– 0:30 Plank
– 20yd Bear Crawls
– 20 Step Ups

AMRAP until time is up. Today, the PAX made it through four rounds.

6 MOM

12 reps or so of each:

– Australian Snow Angels
– Dying Cockroach
– Hello Dolly
– Flutter Kick

WORDS OF WISDOM

Neh 2:17 Then I said to them, “You see the bad situation we are in, that Jerusalem is desolate and its gates burned by fire. Come, let us rebuild the wall of Jerusalem so that we will no longer be a reproach.” 18 I told them how the hand of my God had been favorable to me and also about the king’s words which he had spoken to me. Then they said, “Let us arise and build.” So they put their hands to the good work.

What good work is before you this day? Even if it’s something hard, difficult, and slow as building a wall?

DATE: 2022-02-02
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, 3 mile, Brown Bag, Disco, 2 percent, Faceplant, Poe, Mayberry, Undertow, sticks, Fish Fry, Kodiak, Mr. Hand FNGs: Attaché, Armbar
COUNT: 16
WARMUP: CherryPicker, WMH, DonQuiote, MuleKick
THE THANG: ClimbingGymHighFive/Burpees, WallShoulderTaps/PicnicTableBulgarians, WallWalk/AussiePushups, UphillBearCrawl/SupermanMerkins, ToeTaps/Rollups, BoxJump/MoreRollups MARY: Ring of Fire: coupon pass plank/V-sit
ANNOUNCEMENTS: ARC approaches
COT: Thanks for coming out. I had fun. Hope you did too.

DATE: 2022-02-02
AO: Patriot
Q: citrus
PAX: Elvis, Spokes, Bone, Lazlo, Shake and Bake, Sunshine, CableGuy, My Space, Big Short FNGs: None
COUNT: 10
WARMUP: 11x IW plus 11x hillbillies, 11x cherry pickers plus 11x WMH, 11x arm circles (plus 11x reverse), downward dog, runner’s stretch, coupon mosey to parking lot, 11x SSH (coupon mosey to high school entrance for 50 step-ups for monthly challenge, ✅) plus 11x SSH, coupon mosey back to field.

THE THANG: Split into 4 groups. Stack of cones with exercises at each goal line corner and 50 yard line corner. Do 22 of the exercise when you get there, then carry your coupon however you want to the next station. Continue until you get back to your original station and rest uncomfortably (plank or Al Gore) to pick up the 6. Pull the top cone and repeat with the next exercise. * Station 1 exercises: Merkins, merkins, merkins, merkins, dry docks * Station 2 exercises: Squats, squats, squats, squats, monkey humpers
* Station 3 exercises: Shoulder taps (IC), shoulder taps (IC), shoulder taps (IC), shoulder taps (IC), decline shoulder taps (IC) * Station 4 exercises: Lunges, lunges, lunges, lunges, Bonnie Blairs

MARY: 22x LBCs

ANNOUNCEMENTS: ARC on 2/19; polar plunge now on 2/26.

COT: Accountability to each other helps motivate on the days we really don’t want to post.

DATE: 2022-02-01
AO: General
Q: 2 percent
PAX: Lazlo, Vila, Booking, Faceplant, fist pump, Traveler, Fairweather, citrus, Toolbox FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s,
Arm Circles, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai, Fellowship Lap
THE THANG: Hit the pull up bar first. 10 reps each while the remaining PAX performed a ring of fire consisting of various exercises: Peter Parkers, Flutter kicks, plank, break dancers, toy soldiers, penguin crunches.
Transitioned to the concrete steps for one round of single count step ups. 50 in unison.
To the field for some Dora. 50 burpees, 100 air squats, 200 big boy sit ups. Run to the 50 yard line in between sets.
Over to the bike racks for some bear crawls and a brand new exercise that @Toolbox invented and @Lazlo fondly named “Bear Crawl Crawl Bear Croquet”. Then we did 20 dips on the bike racks. Back to the concrete blocks. Round 2 of step ups. 50 in unison.

MARY: Nolan Ryan
ANNOUNCEMENTS: monthly challenge – STEP UP’s!
COT: Step up your game. Challenge yourself to complete something you don’t think you can do. I never read books. I’m going to read a book in the month of February. The book I picked doesn’t have any pictures in it. I am scared. I might need some help with the bigger words.

DATE: 2022-02-01
AO: Delphi
Q: Hightower
PAX: Pop Fly, Zeus, Dunder, Gadget, Hightower, Juneau, Lightyear, Rambler, Hoolihan, Glee, slider FNGs: None
COUNT: 11
WARMUP:
Fellowship laps around field, mix of shuffle and walking pace. Followed by SSH & stretching.

THE THANG:
End Zone to End Zone
Round 1:
25 squats
Run to other end zone
25 merkins
Rinse & Repeat

Round 2:
25 shoulder press, those with no rucks Carolina Drydocks
Drop ruck, sprint to other end zone
15 No Surrenders
Rinse & Repeat

Round 3:
Bear crawl 25 yards
Walk lunges 25 yards
Zombie crawl 25 yards
Burpee broad jump to end zone
Repeat to return

MARY:
Round the horn Mary mix

ANNOUNCEMENTS:
Sign up sheet on Google Docs for Q sign up.
The ARC 2/19
February new monthly Step up challenge

COT:
Suggestion for quick book to read: The GoGiver
Parable story about Givers receive more, the 5 laws for success. The fifth law talks about being open to receiving. To Give is to Receive. The secret to success is giving and the secret to giving is being open to receiving.