Category: Uncategorized

DATE: 2022-08-09
AO: General
Q: 2 percent
PAX: Toolbox, My Space, Hard Knox, Fairweather, Moneyball, 3 mile
FNGs: A guy w/ ear buds and a Nirvana shirt, dude who joined us for dips thinking we were the track club COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Downward Dog, Kobra Kai
THE THANG: Each PAX completed 3 rounds of pull ups (10 reps or max effort) while the remaining PAX performed the following exercises: -Peter Parkers
-Flutter Kicks
-Shoulder Taps
-Penguin Crunches
-Overhead Claps
-Travoltas
-Mountain Climbers
-Not So Lazy Boys
-Break Dancers

Circled up on the field to knockout today’s monthly challenge: 10 squats, 1 burpee (rinse and repeat 9 times, Mrs. Bueller)

Motivators 10-1 (look it up, it’s fun)

Concrete blocks: Control Freak Dips, Control Freak Merkins, Box Jumps

MARY: Box Cutters, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb, Dad’s Camp

COT: Had disagreement with a family member two weeks ago. Things were said. Feelings were hurt. In the process of making amends. Some good came out of the situation. It allowed me to reflect on the predicament and hopefully strengthen the communication between family members.

DATE: 2022-08-09
AO: Freestate
Q: CashOnly
PAX: Horshack
FNGs: None
COUNT: 2
Warm Up
· SSH x 15 IC
· Mountain Climbers x 15 IC
· Plank Jacks x15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Arm circles – IC

Stairs of insanity – repeat until 7 min for Mary

· 5 times up and down the stairs
o 20 merkins
o 20 squats
o 20 dips
o 20 flutters

Mary:
· LBC x20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Sizers x20 IC
– Reverse Crunches x 20 IC
– Flutters x21IC

DATE: 2022-08-08
AO: Horizon-Ao
Q: Brown Bag
PAX: Magoo, Obadiah, sticks, Booking, Kodiak, Poe, Mr Haand
FNGs: Armbar; Attache; Kombucha
COUNT: 11
WARMUP: SSH/DQ/WMH/CP/Michael Phelps/LBAC; 20 Squats and 2 Burpees
THE THANG: 20 Merkins (or whatever number the PAX chose) EMOM for 12 minutes; Fartlek run around the soccer field (80-90% effort for one lap followed by 40-50% effort for another 1/2-1 lap) for 12 minutes; run to Discovery entrance and perform 3 sets of Squats x20, Burpees x2, Dips x15 and Aussie Pull-ups x10. MARY: Nolan Ryan, Superman, 2 Merkins
ANNOUNCEMENTS: 9/11 Stair Climb; Maj. Payne Labor Day BBQ
COT: Importance of Fartleks to improve running pace and using this method of knocking out Merkins for potential Iron PAX workouts.

DATE: 2022-08-04
AO: Olympus
Q: Obadiah
PAX: YNAB
FNGs: Peanuts, RollingStone, Juneau
COUNT: 5
WARMUP: rockettes, hillbillies, ssh, down dog, Michael Phelps, arm circles, WMH THING: 4 PAX did an out of lunges, high knees, squat walks

1 PAX up the stairs with a burpee at top and bottom (twice) as the timer.

When all PAX were thru as timer, fellowship run.

MARY: got our squats And burpees for the monthly challenge
ANNOUNCEMENTS: 9/11,
COT:

DATE: 2022-08-05
AO: Horizon-Ao
Q: Kodiak
PAX: Magoo, Old Bay, Yardbird, Poe
FNGs: @attache
COUNT: 6
WARMUP: SSH, IW, Arm circles, CP, WMH, hurdler’s stretch, downward dog, 50 squats, 5 burpees (monthly challenge day 5, complete)
THE THANG: Mosey to Discovery stares; In preparation for the 9/11 stair climb, do sets of 11 of stairs and merkins; 11 flights of stairs, 0 merkins; 10 flights of stairs, 1 merkin; 9 flights of stairs, 2 merkins, etc. Recovery mosey back to the circle
MARY: Went around the circle and each Pax selected an exercise, including: bird dogs, Jaylos, Nolan Ryans (29th anniversary of the eponymous baseball brawl was yesterday), freddy mercury, LBC, squats ANNOUNCEMENTS: None
COT: I am a creature of routine; take joy in your routine and incorporate positive things into it.