Category: Uncategorized

DATE: 2022-11-21
AO: Horizon-Ao
Q: Disco
PAX: Gherkin, Kodiak, Mr Haand, SPINAL TAP
FNGs: Attaché
COUNT: 6
WARMUP: SSHop, MNClubs, CPickers, WMHays, Dirty Dog/Downward Dog/Cobra/Child’s Pose THE THANG: Schools Tour
Discovery ES: 3x15Toe Taps/Stairs/Mountain Climbers
WMS: 3×15 Inverted Merkin/Inverted Shoulder Tap/Squat Jumps
Coupon DORAs:
100 Curls/Yves Poll/Carioca
200 Press Ups/Lunge Walk
200 Overhead Claps/Run midfield

MARY: Crowdsourced: Flutters, Box Cutters, Dead Bugs, Side Curls?, WWIs ANNOUNCEMENTS: Friday @ Horizon @ 0700: Ultimate Convergence.
COT: Appreciate others around you. We only know a fraction of the reality our neighbors, colleagues, friends, and loved ones are living. And be safe on our streets.

DATE: 2022-11-21
AO: Patriot
Q: Roadkill
PAX: Anchor Man, Big Short, bogey, Bone, CableGuy, citrus, Ice Tea, Lazlo, Legacy, Lucius, Spokes, Tea Party, Wedding Singer FNGs: @Smokey
COUNT: 15
WARMUP: SSH, IW/HB, Waist benders, plank to downward dog.
THE THANG: Four groups. Rotating each time.
Station 1: Timer: Run a lap
Station 2: Legs at 30X: Forward lunge, jump squats, reverse lunge, curtsy squat, Apollo Ohno, squat knee ups.
Station 3: Abs at 30X: Big boys, flutter kicks, leg lifts, LBC’s, Freddie Mercury’s, leg crunches.
Station 4: Shoulders at 30X: Merkins, bear crawl to 20 and back, Dry Docks, plank to elbows back up, dive bombers, shoulder taps. MARY: Donkey kicks, fire hydrants, Superman
ANNOUNCEMENTS: Bowling, F3 Turkey Trot, Coffeteria this Wednesday, family fun at 7a at Horizon this Friday.
COT: PAX encouraged to adopt an ongoing practice of gratitude noting a Harvard University study: After 10 weeks, those who focused on gratitude were more optimistic, felt better about their lives, exercised more, and had fewer physician visits than those who focused on sources of aggravation.

DATE: 2022-11-19
AO: Sandlot
Q: Legacy
PAX: Legacy
FNGs: Dojo, Prime
COUNT: 3
WARMUP: ssh, Imp Walk, Hill Billy, Phelps, Down Dog, WGS
THE THANG: Run to Pluto Park, 3×3 sets of ten step ups and derkins, run back, back at sand lot, burpee Tabata, then wide receiver balance drill, then 5×5 man makers with jog, then washing machines and spinal waves, finish off with bear muds triangle for 2:30 MARY: LBC,
ANNOUNCEMENTS: the Sandlot will be open next Saturday! We are putting up flyers for the Sandlot. Take some! COT: welcome DR Prime! The Sandlot will go all winter!!!

DATE: 2022-11-19
AO: Olympus
Q: Rollingstone
PAX: Ashe, bogey, citrus, Derecho, Doodles, Hightower, Lazlo, Nano, Peanuts, Pop Fly, Zeus FNGs: Shula, kittles, airshow(DR PAX)
COUNT: 15
WARMUP: ssh, Willy Mays hays, Michael Phelps, hip and hamstring, lunges, karaoke
THE THANG: 3 sets: 1 minute merkins, 1minute no surrender, 1 minute squats, 30 sec burpees. Bear crawl stairs, crawl bear stairs. A poor mans version of ultimate frisbee with a ball made of duc tape. Then digressed into a unidentifiable version of football with same said ball. Regardless of what some may say the game ended in a tie. MARY: plank jacks, toy soldiers, ABCs, WW1 sit ups and merkins
ANNOUNCEMENTS: welcome to DR Pax airshow and FNGs Shula, and kittles. Turkey trot Thursday at Olympus 0800.
COT: 1) have a positive attitude 2)PT every day and live healthy 3)Motivate yourself and others 4) earn respect 5) set goals 6) live with integrity 7) mentoring 8) have fun. Words from a great man.

DATE: 2022-11-18
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, Gherkin, 3 mile, Magoo, Disco, Median, Mr Haand FNGs: attache
COUNT: 9
WARMUP: SSH, Merkins, DD, CK, Butterfly Stretch
THE THANG:
Ricky Bobby – 1 mile with occasional exercises
Ricky Bobby – pass the coupon
Ricky Bobby – Bear Crawl
Ricky Bobby – Hopscotch
MARY: Box Cutters, Penguin Crunches
ANNOUNCEMENTS: Convergence next Friday with Patriot
COT: Remember those who have lost loved ones tragically and suddenly. Prepare to celebrate THANKSGIVING!