DATE: 2021-06-29
AO: Delphi
Q: Lightyear
PAX: Nano, El Niño, Monk, Zeus, Dunder, swish, Switch
FNGs: Bluegrass
COUNT: 12
WARMUP: Mosey w/side hops, high knees, butt kickers, karaoke, high skips, & walking lunge, followed by failure to launch and arm circles.
THE THANG: 2 rounds of Q led 100 Flutter Kicks, 80 SSH, 60 Squats, 40 Merkin, 20 Burpees, & jog around the field.
MARY: Bear Holds, Superman/Banana, Dyeing Cicadas, Freddie Mercury, WWII, Iron Cross, & Bonnie Blair’s ANNOUNCEMENTS: Upcoming Q’s, and Sunday’s breakfast
COT: “The world is changed by your example, not by your opinion”
Running and burpee’ing
DATE: 2021-06-29
AO: Freestate
Q: Deagle
PAX: Deagle
FNGs: Winston
COUNT: 2
WARMUP:
SSH, Imperial Walker, El Capitan, Cherry Pickers, Windmills
THE THANG:
2 miles run with 5 burpees, 10 merkins and 20 squats every few minutes
MARY:
LBC, Reverse Crunches, Leg Lift Rosalita, Dying Cockroach
ANNOUNCEMENTS:
COT:
Great artists steal
DATE: 2021-06-29
AO: General
Q: citrus
PAX: Lazlo, Trolley, Toolbox, Traveler, citrus, 2 percent, DPR FNGs: Feedback
COUNT: 8
WARMUP: SSH, hillbillies, IW, merkins, Cherry pickers, WMH, down dog, dive bombers
THE THANG: Directly stolen from @MySpace. Line up on the goal line. Bonus coupons thanks to construction at the General! In order, each PAX adds a 5-rep exercise to a growing ladder. Run between PAX, increasing by 10 yards each round. The 1st round was just the 1st exercise, followed by a 10 yard run and back. The 5th round was the first 5 exercises and run to the 50 and back. Etc. Exercises were: KB swings
Shoulder press
Air squats
Blockies
Merkins
SSH
Waiter Curls
Monkey humpers
Fellowship lap
REPEAT, reversing the order of the PAX choosing the exercises: Squat thrusters
Dead bugs
HR merkins
BB sit-ups
Block dips
Flutter kicks
Bonnie Blairs
Derkins
200 yard run
MARY: 100 LBCs, since we had a lot of Mary in round 2
ANNOUNCEMENTS: None, because YHC forgot to ask.
COT: Don’t be hesitant to try something just because you haven’t done it before. Pick up a Q and borrow/steal liberally from others. YHC did.
PS&M Beauty for Ashes, permanently opposed forces
DATE: 2021-06-29
AO: Loco
Q: Dial-tone
PAX: Mutombo, Shute
FNGs: None
COUNT: 3
WARMUP: Joint by joint top to bottom, mossy-sprint-mossy-sprint around the soccer field, Don Quixote, Cherry Pickers, Up-Down Dog
THE THANG: Down head, shoulder stretch, Torso twist, kneeled knee stretching, basic animal position, bear-crawl-stretch, crawl-bear-stretching, falling bear-crawl, crawl-bear jump, fence torso twist.
MARY: Intentional pickel pointers, side plank up and down both sides.
ANNOUNCEMENTS: I invite PS&M regular practitioners to feel free to start Q-ing on Tuesdays. Next step, arrange a Q sign up sheet for that (consult Refueler)
COT:Beauty for ashes: the permanent opposition between a fallen world and the real hope of an eternal life can be sometimes hurting or heavy, however like two forces in different direction (AKA “isometrics”) is a situation God uses to make us stronger in faith.
… you give me beauty for ashes And you pull me close to your heart You have turned mourning to dancing… That’s what you do That’s who you are Brand new eyes, brand new hands You have wiped away my past Brand new day, brand new life You have pulled me from the lies
I’m no longer what I used to be I am stronger, because you live in me The old is gone, the new has come I’m alive!
Motown Pacers
DATE: 2021-06-28
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, lojack, Old Bay
FNGs: kombucha, ClevelandRocks, attache
COUNT: 7
WARMUP: Warm up lap, Downward Dog, UpDog, Cherry pickers, Triangles THE THANG:
Pair up with a partner. Partner either goes the length of the soccer field with the first exercise while partner does second exercise. Switch it up. 1) Farmers Carry, Mercans
2) Murder Bunnies, Overhead Press
3) Rifleman’s Carry, Kettlebell Swings
4) Bear Crawl, Seal Claps
5) Sprint, Burpees
Cool Down Lap
MARY: Mighty Thors, 6″, LBC’s
ANNOUNCEMENTS:
COT: Constant misfortune brings this one blessing: to whom it always assails, it eventually fortifies. -Seneca
Waking up early and grinding through exercises is misfortune but it fortifies our physical and mental fitness.
F3 The Capital 