Category: Uncategorized

Posted on

You CANNOT Be SERIOUS?!?!

DATE: 2022-07-12
AO: General
Q: 2 percent
PAX: Toolbox, Fairweather, Skinner, Booking, Flush, Moneyball, bogey FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Moroccan Night Clubs, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch THE THANG: Mosey to the playground at Quincy Park.
PAX formed 2 lines, single file. Bear crawl to the two suspended bars that are probably not meant to be used as pull up bars. 10 reps of pull ups, bear crawl back to position. 2 rounds. Dips – 30
Lunge walk to the tennis court while rifle carrying a giant sack of soccer balls. PAX took turn passing the sack behind them after 5 lunges each. Toe Taps – 1 minute AMRAP
PAX partnered up for some doubles of soccer tennis. Rules state that you can use any body part to volley the ball over the net, except your hands. Any more than one bounce, the PAX performed 7 burpees. Many lost count within the first 2 minutes. Several PAX, including QIC, likely blacked out. No serves or volleys were contested because they were all truly pitiful. Mosey back to the General to find some gates that were still locked. Soccer ball merkins – 25
Soccer ball crunches – 10

MARY: Flutter kicks, Nolan Ryans
ANNOUNCEMENTS: 2nd annual Corn Hole Tournament – Burke, VA 7/23 COT: “Excuse me?”
“You can’t be serious man, YOU CANNOT BE SERIOUS!”
“That ball was on the line, CHALK FLEW UP! “It was clearly in, how can you POSSIBLY call that out? How many are you going to MISS? https://www.youtube.com/watch?v=ransFQVzf6c

Posted on

Balling

DATE: 2022-07-08
AO: Aerie
Q: Chasqui
PAX: Rocketman, Yellow Jacket
FNGs: None
COUNT: 3
Balling

Warm up:
1.5 loop
15x Michael Phelps
15x Side Straddle Hops
30 count Quick Feet with ball pass

The Thang:
IntervalsX 3
– 10/20/30/40/50 yd Suicides with burpee @ Goal Line
– 15x Merkins
– 20x Big Boy sit-ups
– 15×2 Nolan Ryan’s
– 15 L/R side bear crawl
– 30 plank ball passing
– Crab crawl
– Ball Pass across field
– Burpees

Stretching: Pax suggestions

COT: 2.0 Friendly – with Coffee Hour – rescheduled
Community Volunteering suggestions

Posted on

Hoops Dreams

DATE: 2022-07-12
AO: Delphi
Q: Hightower
PAX: Juneau, Hightower, Nano, Peanuts, YNAB, Ron Inman (Shogun) FNGs: DR PAX Tortuga
COUNT: 7
WARMUP:
General stretching and warm up.

THE THANG:
Jog down to athletic field and sprint back up to parking lot.
Shuttle run on basketball court: foul line, mid court, far foul line, opposite end line.
Drill #1: PAX dribbles full court layup, return layup. Before he starts gives exercise for rest of PAX, until both layups complete. Shuttle run round 2
Drill #2: dribble with jump shot, PAX exercise
Shuttle run round 3
Split group into teams of 3 vs 4 full court hoops.

MARY:
Quick round of flutter kicks.

ANNOUNCEMENTS:
Need more guys to sign up for upcoming Q’s. Many thanks to the same guys that continue to step up and Q!

COT:
Jocko Willink: Discipline equals Freedom

Posted on

Wet Diamonds

DATE: 2022-07-12
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Deagle, Wildcat, Winston
FNGs: Cannoli, Lefty, Butter
COUNT: 7
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
Arm circles – 10 OMC
Frankenstein x 15 OYO out and back
Windmills x 15 IC

Mosey to field

THE THANG:

7 of Diamonds
For the first round, do 7 reps burpees at each of the 4 corners with a mosey in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners.
Round 4, 28 squats at each of the 4 corners.
Round 5, 14 big boy situps at each of the 4 corners.
Round 6, 7 SSHs at each of the 4 corners
Mosey to parking lot

MARY:
X-factors x 15 IC
American Hammer x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Flutters x 10 IC

ANNOUNCEMENTS:
7/16 yoga with Butter
7/21 thirsty Thursday and Irish Inn

COT:
None