Category: Uncategorized

DATE: 2021-07-30
AO: Burg
Q: Ape
PAX: Flame, Supertramp, Mater, Cutter, Sparkler, Tink, MicroChip, Bail FNGs: None
COUNT: 9
WARMUP: Side Straddle Hops, Micheal Phelps, Arm Circles
THE THANG:
Mozy

Stations:
(each station performed for one min, two rounds)
* Side Straddle Hops (w/ Battle Ropes)
* Brick Prayer Press
* Pull ups / body weight row (Rings)
* Merkins
* Coupon Curls
* Coupon Overhead Press
* Bent Over Row w/ Coupon
* ^ Other Hand Row
* Overhead Extension | Dips

MARY:
* Partner twists? Standing back to back, pass a coupon pass around for 1:30 in each direction * Partner Leg Push Downs

ANNOUNCEMENTS:
Mens cookout at Cornerstone on Sunday. Check #theburg channel for more

COT:
Pray more. It works.
I tell you, you can pray for anything, and if you believe that you’ve received it, it will be yours. Mark 11:24 NLT

DATE: 2021-07-30
AO: Sparta
Q: I-Beam
PAX: Ashe, Zeus, Roddick
FNGs: None
COUNT: 4
WARMUP: Bleachers – light jog up, side straddle down
High Knees, Side Straddle Hops, Willie Mays Hayes, Squats, Michael Phelps, Hot foot, Double Airborne Heisman, Bonnie Blairs THE THANG: Circuit:
1-20 Merkins, 20 curls, 20 squat press, Murder bunny 10 yards, burpee hopovers, sprint to the 50 yard line, abs: rowboat & cycle out/in, sprint back 40 yards

2-20 Crossover Merkins, 20 close grip curls, 20 single leg lunges (10 each leg), Bear crawl coupon carry, Burpee hopovers, 60 yard backpedal sprint (change every 10 yards), abs: wide leg/cross leg sit ups, fifer scissors, 60 yard backpedal/sprint

3-20 diamond merkins, 20 tricep extensions, 20 squat to jump knee tuck, burpee hopovers, 80 yard sprint, abs: V-up rollups, 80 yard sprint

Football hero (skate slide forward 10 yards, high knee back 10 yards)

MARY: Big Boys, Slow Mountain Climbers
ANNOUNCEMENTS: Zeus and Maj. Payne Birthday Q on July 31, Roddick hosting Sasquatch workout on Aug 07
COT: Lessons learned from Three Little Pigs – Hard work pays off, Short cuts can cost you a lot, Plan strategically

DATE: 2021-07-29
AO: Freestate
Q: Deagle
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Merkins x 15 IC
• 2 laps around the blacktop, karaoke on the sides
• Cherry Pickers x 15 IC
• Frankenstein x 15 OYO
• Alternating Side Squats x 15 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC
• 2 laps around the blacktop, HN/AK on the sides

THE THANG:
The Supervisor, including these three exercises
• Dips (250)
• Squats (350)
• Merkins (200)

Jacob’s ladder (4-3-2-1)

5 minutes of self-stretching

MARY:
• Flutters x 20 IC
• Outlaw x 20 IC
• Dolly x 20 IC
• Plank-o-Rama
• Dying Cockroach x 20 IC
• Reverse Crunches x10 IC + 10 flutters IC

ANNOUNCEMENTS:
COT:

DATE: 2021-07-29
AO: Highlands
Q: Toolbox
PAX: Old Bay, Toolbox
FNGs: None
COUNT: 2
WARMUP: SSH, escalating high knees slow to fast, deep squats, static lunge, WMH, cherry pickers, down dog, calf stretches, mosey around costco parking deck.
THE THANG: 10 box jumps, 1 flight of stairs up and down, 10 box jumps, 10 derkins, 2 flights up and down, 10 box, 10 derkins, 10 heels to heaven, 3 flights up down, box jumps, derkins, heels to heaven, 10 plyo merkins, 4 flights up down, box jumps, derkins, h to h, plyo merkins, twisting h to h IC, 5 flights up down, box jumps, derkins, h to h, plyo, twisting h to h, 10 superman/swimmers IC, 6 flights up down, and lastly all of the above with a deep squat pulse hold with arms raised and 7 flights up and down. mosey back to the parking lot. MARY: bear crawl and crab walk (or walk walk)
ANNOUNCEMENTS: none
COT: sometimes the best things in life are unplanned. Great conversations, changes in work, life, relationships…etc. Be thankful and be prepared. SYITG.

DATE: 2021-07-28
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Brown Bag, Kodiak, Riot, sticks, Lazlo
FNGs: attache
COUNT: 7
WARMUP: SSH, Michael Phelps, Stretching
The Thang: Dan and Dave
1) 100 meter sprint
2) Long jump – broad jumps
3) Shot put – 10 thrusters
4) High jump – run 10 yds, 10 squat jumps
5) 400m run
6) 110 meters hurdles – bear crawl 10 yds, squat jump
7) Discus throw – 20 around the world with coupon
8) Pole vault – back bridge holds
9) Javelin throw – 20 burpees
10) 1500 meters (1 mile run)
MARY: Flutterkicks, LBC’s
ANNOUNCEMENTS: Happy Hour on Thursday
COT: Olympic athletes win by making the Olympics, just like Pax win by showing up early for a workout. Thoughts on Simone Biles: we never know what it is truly like walking in another’s shoes