Category: Uncategorized

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Plank you very little

DATE: 2021-07-12
AO: Horizon-Ao
Q: Brown Bag
PAX: 3 mile, Lazlo, Obadiah, Mayberry, Old Bay, Kodiak
FNGs: FNG Riot, Kombucha
COUNT: 9
WARMUP: SSH, Imperial Walker, Cherry Picker, Willie Mays Hays, LBAC, Downdog/COBRA
THE THANG: Warm up mosey followed by PAX lining up at midfield and doing 8 sprints to end line and back EMOM. PAX then each grabbed a coupon and performed the following 8 times every 2 minutes – 5 Alpos, 10 Coupon Merkins, 15 Coupon Squats, 20 Coupon LBCs.
MARY: 4 plank exercises – 40 seconds on with 20 seconds rest (regular, alternating arm straight out, alternating arm to side, low-to-high); Flutter Kick x20, American Hammer x15, Superman x10 ANNOUNCEMENTS: Ruck-and-Float with Jenner; Respect+1, Sasquatch
COT: I didn’t realize I had Q until I checked slack last night. Was happy to have something in the back pocket for today. It’s always good to have something in your back pocket.

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Hunnert’s with Burpees

DATE: 2021-07-09
AO: Patriot
Q: CableGuy
PAX: Bone, Lucius, Spokes, Pong
FNGs: None
COUNT: 5
WARMUP: Rockettes, Imperial Walker, Arm Circles, Cherry Pickers, Willie Mays Hays, Down Dog, Fellowship Lap
THE THANG: Pax took position on the goal lines for rounds of 100’s: Run to the opposite goal line. Do 100 reps of an exercise with the first Pax to 100 concluding that exercise. Run back to the the goal line from whence you came. Do five burpees. Check the board for the next exercise, and repeat. We did nine rounds. Exercises were: Merkins, Jump Squat, American Hammer (2 count), Monkey Humpers, Flutter Kick (IC), Side Straddle Hop (IC), Lunges (single count), Overhead Claps (single count), Supermans.
MARY: Ultimate with large exercise ball. Burpee when it hit the ground; Mary exercises when a team scored. We had about five minutes to kill and did LBC, Freddie Mercury, Toy Soldiers.
ANNOUNCEMENTS: Happy Hour coming, Ruck with the river raft, a Sasquatch scheduling dilemma
COT: Been fresh out of motivational messages and weighty quotes. Keep grindin. When I Q, it’s partially for self motivation. Thank you for representing and being out here, I feel your support. Aye!

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Long lost backblast from The Interview

DATE: 2021-07-12
AO: Loco
Q: Banjo (WV)
PAX: Beaver Nugget, Boone, Inglewood, Bobcat, Ronaldo, Pre, CrotchRocket, Gigawatt, Hoff, Brisket, Banjo (WV) FNGs: None
COUNT: 11
Feels like forever ago, sorry guys.

Only thing to remember about this is that you showed up READY FOR THE INTERVIEW. Shirt and tie, for the win.

WARMUP:
THE THANG:
Four corners with the dice deciding the exercises. Plus 5 burpees per corner.

MARY:
ANNOUNCEMENTS:
COT:
Working too hard and caring too much is the way we lead our families well.

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Running, Burpees and a Bunch of Other Stuff

DATE: 2021-07-12
AO: Patriot
Q: Wedding Singer
PAX: Bone, CableGuy, Big Short, Maj. Payne, Lucius, Roadkill, Booking, Spokes FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Imperial Walkers, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog
THE THANG: Partners alternate running with a series of exercises. Finish each set doing burpees together

100 yard runs
Merkins
Big Boy Sit ups
Overhead press
10 burpees together

200 yard runs
Lunge
Squat thrust
Leg lifts
5 burpees together

100 yard runs
Shoulder taps
Freddie Mercuries
Kettleball swings
10 burpees together

200 yard runs
Flutter kicks with coupon
Merkins
Squats
5 burpees together

100 yard runs
American hammer
Coupon curls
Mountain climbers
10 burpees together
MARY: LBCs, “Beach Week” extended leg crunches, Bride leg lifts, side plank twists, side plank crunches, supermans, flutter kicks, stretch
COT: Injuries are a great excuse to stop working out. Make sure you have a few different ways to exercise. Modify as necessary, and keep up the good work.