Category: Uncategorized

DATE: 2021-11-26
AO: Sparta
Q: I-Beam
PAX: Rambler, Obadiah, Ashe
FNGs: None
COUNT: 4
WARMUP: A lap around the field with some SSHs, WMHs, Cherry Pickers, Michael Phelps, and Arm Circles THE THANG:
PAX completed an incremental workout to help workout the soreness from yesterday’s turkey trot and punish the waistline so we don’t look like turkeys
Dips X 10, Mosey to goal line, Merkins X 10, Bear Crawl 10 yards, Squats X 10, Walking Lunge 10 yards and repeat until midfield (3 rounds of merkins/bc/squat/lunge), 25 Big Boy Sit-Ups
Run to the opposite goal line, Burpees X 10, run back to midfield, 25 Big Boy Sit-Ups
PAX made their way back to the origin goal line by completing the same cycle with 10 more reps, so
Merkins X 20, Bear Crawl 10 yards, Squats X 20, Walking Lunge 10 yards back to goal line, Dips X 20, Curls or Overhead Press (PAX choice) X 20
Dips X 30, Mosey to goal line, Merkins X 30, Bear Crawl 10 yards, Squats X 30, Walking Lunge 10 yards and repeat until midfield (3 rounds of merkins/bc/squat/lunge), 25 LBCs
PAX ran back to goal line for Burpees X 16 as a group to complete #monthlychallenge
MARY: Michael Phelps, Rowboats, Toy Soldiers, Flutter Kicks, Squat Jumps, WWIIs to Heels to Heaven, American Hammers, Reverse Pickle Pumpers/Bridges, Side Planks ANNOUNCEMENTS: None
COT: Perseverance

DATE: 2021-11-25
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile
FNGs: Slash, Dictator, Stoddard, Homer, Lace, and Deto
COUNT: 9
WARMUP: SSHs, Beet Pickers, and LBACs
THE THANG: Played Ultimate Frisbee

DATE: 2021-11-25
AO: Freestate
Q: CashOnly
PAX: Horshack, ShowMe, Winston, Deagle
FNGs: Sherlock, Chief
COUNT: 7
WARMUP:
· SSH x 25 IC
· Hairy Rockets x15 IC
· The Chinook x 20 IC each side
· Michael Phelps x 15 IC
· Mosey around the blacktop, skipping on the sides
· Mountain Climbers x 15 IC
· Windmills x 15 IC
· Cherry Pickers x 15 IC

THE THANG:
· Black top Football Coupon Dora 4-3-2-1 / Mosey across and back the blacktop passing football

o 400 Chest press (2.0s – 10 press each round)
o 300 Jump over
o 200 Curls (2.0s – 10 curls each round)
o 100 Pullups (2.0s – 10 pullups each round)

· Recovery with Wide Receiver Burpees – 2.0s QB (5 rounds – 1 shot for each WR, holding plank waiting for the turn, 1 burpee before plank per missed catch, winning team 5 burpees / loosing 10 burpees)…

MARY:
(led by Chief… great Q!)
· Reverse Crunches x 20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· LBC x20 IC
· Dollys x 10 IC + 10 flutters

ANNOUNCEMENTS:
Happy Thanksgiving

COT:
Cashonly reflected on how thankful he is for this group and the change it made in his life. We all agreed with that…

DATE: 2021-11-24
AO: Aerie
Q: Chasqui
PAX: judo, Rocketman
FNGs: none
COUNT: 3
WARMUP: Jumping Jacks, Michael Phelps, Squats, Nolan Ryans, Don Quijote THE THANG:
Jog to explore, High Knees, Butt kickers, Forward Lunges, Burpees, Forward Bear Crawls, Sideways Bear Crawls, ZigZag soccer run, Big boy sit-ups, Bicycle Kicks, Mercans, Suicides MARY: Cherry pickers, Nolan Ryans
ANNOUNCEMENTS: Gratitude – There is always something to be grateful for. Ask yourself what you are grateful for and what you can do for others in need. Take action and do an act of kindness!
COT: Thankful for the strength and commitment everyone brings to the table. Happy Thanksgiving to all!

DATE: 2021-11-24
AO: Patriot
Q: CableGuy
PAX: Jag, Big Short, Lazlo, Lucius, Bone, Wedding Singer, Booking, Speedo, Maguire, Shake and Bake FNGs: PGH DR Ramblin’
COUNT: 12
WARMUP: SSH, Arm Circles, Down Dog, Cobra Kai, Fellowship Lap
THE THANG: Pax assembled along the goal line for a run to the opposite end and 100 reps of an exercise once there. Then run back and do five burpees. With the Thunderstruck burpathon, we did about 60 burpees on the day. Exercises for 100’s were: Merkin
Body Weight Squat
American Hammer
Monkey Humper
Flutter Kick (IC)
Plank Jack (SC)
Lunge (SC)
Overhead Clap (SC)
Superman
To wrap: Thunderstruck with merkins on ‘thunder’ and burpees on ‘thunderstruck’ MARY: LBC, Toy Soldier, Freddie Mercury
ANNOUNCEMENTS: Turkey Trot, Friday 7a convergence at Horizon COT: Attitudes of gratitude. Have safe holiday and let’s get that coffeeteria.