Category: Uncategorized

DATE: 2022-12-07
AO: Compound
Q: Lazlo
PAX: citrus, Peanuts, Yardbird, Simba, Poe, Zeus, NAFTA, Doodles, Obadiah, Hightower FNGs: None
COUNT: 11
Hat tip to Puget Sound for coming up with this workout. It’s special for the toughness it builds both physically and mentally. I’m still trying to get these songs out of my head and am sure it will only be a few more days.

WARMUP: SSH, Imperial Walkers, hillbillies, mountain man poopers, Michael Phelps, willie Mayes Hayes, Moroccan night clubs, downward dog

THE THANG: A three part Jacob’s Ladder, to the greatest hits from Huey Lewis and the News

1) A 4/1 ladder (4 and 1, 3 and 2, etc) doing Bonnie Blair’s and globe jump burpees as the exercises, with a 20 yard lunge walk back and forth. Music: The Power of Love (Lunge)

2) mosey to the tennis courts. 2 pax on each side of a court, one on left half, one in right half
4/1 ladder with Freddy mercuries and WWI’s. The movement was to bear crawl to the net, sideways bear to the middle, do the Freddy meecuries, crawl bear to the baseline, side bear to where you started, do the WWIs, repeato, making a… square-ish shape Music: Hip to be Square

3) mosey to the parking garage
10/1 ladder with burpees and “no cheat merkins” (hand release at bottom and a shoulder tap at the top), running ~30 yds down ramp in between

MARY: the key search (not yet in the exicon)

ANNOUNCEMENTS: bowling and grow ruck

COT: thoughts and prayers for Rambler and his family. The Q had the chance to catch up with an old friend, and encouraged the pax to think of someone they haven’t been in touch with in a while and reach out. They’ll appreciate it more than you think.

DATE: 2022-12-05
AO: Highlands
Q: Roddick
PAX: citrus, Hightower, Jag
FNGs: L’Enfant @sloth
COUNT: 6
WARMUP: Dynamic warmup
THE THANG: wind sprints with two teams 3vs 3. Volley and ground stroke practice. L’Enfant showed off his king of the court skills MARY: none
ANNOUNCEMENTS: Weds Bowling
COT:Be thankful

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.