Category: Uncategorized

DATE: 2022-12-07
AO: Horizon-Ao
Q: Magoo
PAX: Mr Haand, Disco, Mr. Hand, Median, Purple Rain, vplaxico, Snake (Will Harris) FNGs: None
COUNT: 8
WARMUP: standing stretches, squat stretches, mule kicks
THE THANG: Two-exercise Tabatas with coupons:
shoulder press/caterpiller merkins
KB swing/mountain climber
floor-to-ceiling/3 pointers
coupon pull-through/toe taps
Dairy Maid/Heismans
Blockie/high knees
T-stabilizer merkins/stiff-arm pullover
MARY: More Tabata: Jack knives/Big Boy situps
ANNOUNCEMENTS: Bowling tonight
COT:
1 minute of frog pose hip opener so you can keep your shoes clean when you squat in the woods

DATE: 2022-12-07
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: Flapjacks, Don Quixotes, Beet Pickers, Willie Mays Hayes, Michael Phelps bent over, Raise the Roof, and short mosey.

The Thang:
– 20 Merkins
– 20m Murder Bunnies
– 10 Feet over Coupon Raises, IC
– 20 Around the Worlds, IC
– 20 Coupon Chest Press, IC
– 15 Glute Bridges with Coupon
– 20 Coupon Curls
– 20m Rifle Carry
– 10 Squat-Lunges, IC
– 20 Stagger Merkins with Hand on Coupon
– 20 Jump Squats
– 20 Derkins off Coupon
– 20 Bonnie Blairs

Mary: Australian Snow Angels, Sweat Angels, Side Crunches, LBCs, Leg & Back Tension exercises.

CoT: Ephesians 6:11-13 reads
11 Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.
12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.
13 Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand.
Taking our Daily Red Pill (DRP) and bricklaying (setting up healthy routines/habits) constitute our “armor”

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

DATE: 2022-12-05
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Raven, Tron
FNGs: None
COUNT: 3
THE THANG: 4.8 miles through the woods on a chilly evening.

ANNOUNCEMENTS: GTE The Capital is now offering an Impact Ruck! This is perfect if you can’t make the overnight due to schedule constraints or physical capability concerns.

COT: Diminish the distance between the self inside your head and the self you present to the world. Be truthful about who you are in this walk, in the sanctification the Lord is doing in our lives.

DATE: 2022-12-06
AO: Delphi
Q: Pop Fly
PAX: Rambler, Rocket, Doodles, Ashe, I-Beam, Norwood
FNGs: None
COUNT: 7
WARMUP: Warm up lap. SSHs, Lunges, Squats, PUs, Cobra Kai, Supine Rockettes

THE THANG: DORA!
1) 50x No Surrenders – partner bear crawl to 20 yd line and back / switch with partner

2) 100 PUs with coupon – partner runs to 50 yd line and back / switch with partner

3) 150 Overhead Press – partner bear crawl to 20 yd line and back / switch with partner

4) 200 Squats (with coupon) – partner runs to 50 yd line and back / switch with partner

5) 250 Side Straddle Hops (single count) – partner bear crawl to 20 yd line and back / switch with partner

6) 60 seconds wall sit

MARY: Rifle carry or Farmer carry your coupon up the hill to the parking lot

ANNOUNCEMENTS: Bowling tomorrow. Ashe don’t forget your jacket.

COT: Be a carnivore, not a herbivore. Do things that men are supposed to do. As Henry Ford once said, “Chop your own wood and it will warm you twice.”

DATE: 2022-12-06
AO: General
Q: citrus
PAX: Trolley, Fairweather, Rousey (GrandStrand – Myrtle Beach SC), Lazlo, Moneyball, Hard Knox, Jenner, Cena, Obadiah FNGs: DR PAX Speedo; FNG Old Fashioned
COUNT: 12
WARMUP: 1 burpee, SSH, IW, hillbillies, 2 burpees, Cherry pickers, WMH, 3 burpees, down dog, world’s greatest stretch

THE THANG:
Pair up for DORA 1-2-3
50 yard run
100 merkins
200 squats
300 LBCs

Count off into 3 teams for relay races.

RELAY #1
• Teams wait in plank position
• First PAX completes 10 merkins, then crab walks to cone and back • Repeat for all PAX 2x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

RELAY #2
• Teams wait in Al Gore
• First PAX completes 10 monkey humpers (IC) and then bear crawls to cone and back • Repeat for all PAX 2x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

RELAY #3
• Teams wait in low plank position
• First PAX completes 10 Bonnie Blairs, then sprints to 50 yard line and back • Repeat for all PAX 1x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

MARY: flutter kicks, big boy sit-ups, Nolan Ryans, donkey kicks

ANNOUNCEMENTS: bowling, GrowRuck

COT: Carry gratitude with you throughout the day. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier