Category: Uncategorized

DATE: 2021-09-08
AO: Burg
Q: Bail
PAX: Tink, Mater, Sparkler
FNGs: None
COUNT: 4
WARMUP: SSH Michael Phelps Arm Circles Calf stretch Cobra Kai Mozy

THE THANG:

STATION WORK 1 minute station, 30 second rest 2 X

Coupon passaround (self)
Coupon lateral jumps
Coupon Swings
Coupon curls
Coupon Deadlift

NEXT STATION – ELEVENS

Goblet squats (10) + plyo merkin (1) / farmer carry
Goblet squats (9) + plyo merkin (2) / farmer carry
Goblet squats (8) + plyo merkin (3) / farmer carry
and so on….

MARY:

Partner leg lifts til 30
American hammers 4 count til 10

COT:

A lot of talk about managing stress and anxiety in this group. I struggle with it a lot, especially after starting my own company, and one thing my wife is always telling me is “Rome wasn’t built in a day” and I need to embrace Joel Embiid’s mentality, “TRUST THE PROCESS.”

The process isn’t always easy, and as men, we want to fix things quick and fast. Its equally important to also step back and let the process work itself out. Whether we’re working out to look better, feel better, or working hard at our jobs to get a promotion, buy that toy/gift you’ve been wanting….its important to keep those goals but also be patient with yourself and give yourself a break every now and then. It can’t happen overnight, it just takes time. TRUST THE PROCESS!

DATE: 2021-09-08
AO: Kodiak
Q: Pre
PAX: Banjo (WV), Anchorman, Shakira, Pre, Rikers, Refueler
FNGs: Pebcak
COUNT: 7
WARMUP: ssh, cherry pickers, don quixote, calf stretch, cobra Kai
THE THANG: mosey stopping every 3 (modified to 1 1/2) minutes. One pain station at each stop determined ring of fire style. MARY: built in
ANNOUNCEMENTS: 3rd f tomorrow at briskets barn, leadership conference Saturday at PBC register at http://www.purbap.org/mlc , stair climb in DC COT:
2 Corinthians 8:19, Paul talks about ministering grace TOO others.
He begins and ends every letter he writes with something like “grace to you.” In the middle of those salutations is always truth for life, family, church, culture and theology. But it is all delivered in a package, bookended by, grace.
Let us strive to stand on Truth that doesn’t change and to always deliver it with grace to others.

Aye!

DATE: 2021-09-07
AO: Freestate
Q: Horshack
PAX: CashOnly, Deagle, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Carolina Dry Docks x 10 IC
– Michael Phelps x 15 IC
– Cherry Pickers x 15 IC
– Willie Mays Hayes x 10 IC
– Windmills x 15 IC

THE THANG:
– Fellowship Mosey to Stairs of Insanity
– 4 Rounds x 5 mins Time Trials with an Escalator each round (47 steps per ascent)

DATE: 2021-09-07
AO: General
Q: Lazlo
PAX: 2 percent, Booking, citrus, Jenner, Toolbox, Traveler
FNGs: None
COUNT: 7
WARMUP: moving warmup as the PAX left parts of a deck of cards in a large diamond on the field, from end zone to end zone and side to side. SSH, imperial walkers, cherry pickers, willie Mayes, Moroccan night clubs.
THE THANG: Seven of Diamonds. The PAX did an exercise at a corner of the diamond, then moseyed to the next corner and drew a card. If the card was not a diamond or wild card, repeat the exercise and mosey to the next corner. If a diamond, move back one corner and repeato. If a diamond face card, bear crawl back a corner and repeato. If a joker, crawl bear back and repeato. After making a full lap around the diamond the exercise changed. Exercises were: Lap 1: 7 burpees
Lap 2: 7 Smurf jacks (aka Gary Coleman’s)
Lap 3: 7 Absolutions
Lap 4: 28 BWS

MARY: flutters, toy soldiers, big boys, American hammers

ANNOUNCEMENTS: stair climb!

COT: the Q has been traveling some dealing with family health issues. Everyone is doing fine. The silver lining has been time with family, and reconnecting with old friends. Don’t wait for problems. Reach out for a call or FaceTime or whatever. You don’t need the cloud to get the silver lining.

DATE: 2021-09-06
AO: Patriot
Q: Wedding Singer
PAX: CableGuy, Spokes, Mayberry, Maj. Payne, Big Short, My Space, Brown Bag, Lazlo, Sunshine FNGs: Undertow (couldn’t tag – not a FNG!)
COUNT: 11
WARMUP: SSH, Itty Bitty Arm Circles, World’s Greatest Stretch, Mountain Climber, Merkins THE THANG: Grabbed a coupon and broke into four groups that rotated:
Cone 1 – 10x shoulder tap merkins, 10x squat thrusters, 10x Big boy sit ups, then murder bunny to Cone 2
Cone 2 – 10x kettlebell swing, 10x atlas shrug, 10x coupon core, then backwards murder bunny to Cone 3
Cone 3 – 10x Burpee block jump over, 10 IC Imperial walker, 10x Heels to Heaven, Rifle carry to Cone 1, drop off coupon, run a lap as timer
MARY: American Hammer, side plank leg lift (each side), side plank thread the needle (each side), LBCs, Superman’s, bridges, flutter kicks
ANNOUNCEMENTS: iron pax on Friday, 9/11 stairclimb on Saturday at Lincoln Memorial COT: Sometimes you can wing it, sometimes you have to show up prepared.