Category: Uncategorized

DATE: 2021-08-11
AO: Patriot
Q: CableGuy
PAX: My Space, Roadkill, Flipper, Fish Fry, Wedding Singer, Big Short FNGs: None
COUNT: 7
WARMUP: Hillbilly, Rockette, Arm Circles, Down Dog
THE THANG: Escalator workout punctuated by 400m lap between each round: 5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 SSH IC. MARY: LBC
ANNOUNCEMENTS: 9/11 Stair Climb coming up; The Grunt this fall
COT: Accountability … we hold each other accountable out here but to anybody else in your life, this is probably invisible. That’s fine. I saw a quote recently attributed to Bobby Bowden: ‘Your reputation is what people say about you. Your character is what God knows about you.’ Point is, all that gridin makes you better, let’s keep at it and keep motivating each other.

DATE: 2021-08-11
AO: Loco
Q: Supertramp
PAX: Bail
FNGs: Gasgrub
COUNT: 3
WARMUP: Side Straddle Hops, Michael Phelps, Don Quixote, Hip Circles, Calf Stretch, Cobra Kai, Mosey

THE THANG:
10×10 EMOM of Coupon Swings

Coupon Flow: Squat down, pick up and curl coupon, squat up, press overhead, reverse lunge, stand up, bring coupon down, curl down and set down. Repeat to reverse lunge with opposite leg. 5 reps each side.

MARY: Coupon American Hammers, Coupon Plank Pull Through, Coupon Pullover sit-ups.

ANNOUNCEMENTS: I finally bought a Bluetooth speaker for next time

COT: Romans 8:1, we can be too hard on ourselves. Forgive ourselves when we mess up, give it to God and move on.

DATE: 2021-08-11
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, 2 percent, Brown Bag, Magoo
FNGs: attache
COUNT: 6
WARMUP: SSH, MichaelPhelps, AmericanTwist, Cherry Pickers, WMH THE THANG:
3 rounds: Run 400 meters, 21 kettlebell swings, 25 Spiderman Pushups, 12 burpees

2 rounds: 4 stations, AMRAP
Pull ups – timer
Push-ups
Sit-ups
Squats

Barry – balance exercises
Flamingo/Tree Pose
Warrior 3 Pose – standing supermans
Three legged down dog
Swipers – Crab to one foot/one leg plank

MARY: Nolan Ryans, American Hammers, LBC’s, Flutterkicks, SeeSaw Planks ANNOUNCEMENTS: 9/11 workout, Attache will take Friday Q
COT: “My Best Friend is a person who will give me a book I have not read.” – Abraham Lincoln; Everyone recommended a recent good read.

DATE: 2021-08-11
AO: Kodiak
Q: MicroChip
PAX: Shakira, Anchorman, Rikers, Refueler
FNGs: FNG (PEBKAC)
COUNT: 6
WARMUP:
• 37 SSH
• 37 Imperial Walkers
• 37 Michael Phelps
• 37 High Knees
• Calf Stretches
• Cobra Kai

THE THANG:
The Thangs
Set up a square with ¼ mi. perimeter (we did 1/2 mile perimeter) • Corner 1: 11 Burpees (November)
• Corner 2: 20 Merkins (20th)
• Corner 3: 44 LBCs (1944)
• Corner 4: 77 Squats (77 years later his remains are identified) Rinse and repeat 4 rounds (4th Infantry) for 1 mile or until time

MARY:
Death: 11/20/1944 – 77 Years in the making
• 11 WWI sit-ups
• 20 American Hammers
• 44 Flutter Kicks (1 each leg)
• 77 second plank hold
• Rinse and repeat until 6:00 (we got one and half rounds in and then held plank for 30 seconds)

ANNOUNCEMENTS:
Donations to support Huachuca who is current on deployment and in need of a couple workout gear items! Reach out to Rikers for additional info.

COT:

DATE: 2021-08-11
AO: Loco
Q: Banjo (WV)
PAX: Shute, Boone, CrotchRocket, Hoff, Bolt, Madonna, X-Ray, Bobcat, Beaver Nugget, Brisket, Mutombo, Gigawatt FNGs: None
COUNT: 14
WARMUP:
Motivator to 8
Don Quixotes 10IC
Cherry Pickers 10IC

THE THANG:
Ben Hur Relay
3 pax per team. Either side of the field has exercises. Row the coupon boat (Ben Hur’s) across the soccer field. Pax A: Mountain Climbers at Start
Pax B: Ben Hur’s across soccer field
Pax C: Plank Jacks at End
Switch when B gets to C. Repeat until each Pax completes two lengths of Ben Hur’s.

Round 2:
Merkins, Ben Hur’s, Iron Mikes

Round 3:
Single-leg Pickle Pointers, Ben Hur’s, Banded Battle Ropes

Exicon submission: Ben Hur= sit on your 6 with a coupon on either side of you. Lift your 6 off the ground until arms are extended, sit on 6, drag coupons (rowboat motion).

Important to note: All pax need to brush up on 80’s and 90’s movies to keep up with @Nolan and @Bobcat quotes. Also, much grumbling about sore posteriors from Monday’s beatdown.

MARY: No time, but no one complained.

ANNOUNCEMENTS: None to date.

COT:
https://www.youtube.com/watch?v=73K0LLCL3b0
Ben Hur was a blockbuster novel published in the 1880’s. The author made a point to only give Christ a “cameo” appearance in the scene when he gives Judah Ben Hur some water. Often we go about our lives oblivious to God’s divine providence or intervention. During the film (see YouTube clip), the Roman boat captain that Ben Hur is a rower on shares this fallacy: Hate keeps a man alive. Truly it is not hate, it is God-given purpose, love, and grace. Reflect on those things and allow them to motivate us.