Category: Uncategorized

DATE: 2022-01-29
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, CashOnly, Butter
FNGs: Novacaine, DungeonMaster, Chief
COUNT: 8
WARMUP:
25 ssh ic
15 swing billys ic
20 ozzie ozbournes ic
20 hairy rockets ic
15 el capitan out and back
2 laps
Walk out to 5 mirkins to 5 shoulder taps
15 wind mills ic
20 alternating lunges
15 cherry pickers ic

Bear pushes 3x for 15 yards

THE THANG:
2min AMRAP (3 cycles)
5 burpees
5 mirkins
10 squats

Pax splits to two groups, each group with a medicine ball at each end of basketball court
Group 1 completes air squats as they take turns completing 5 baskets with medicine ball
Group 2 completes shoulder taps as they take turns completing 5 baskets with medicine ball. Groups switch.

MARY:
20 dying crab roaches
20 mountain climbers
10 count plankorama
Birddogs 5x each side for 5 count hold
Outlaws 10 count IC each way
20 freddie mercuries
20 flutters

ANNOUNCEMENTS:

COT:

DATE: 2022-01-22
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Butter
FNGs: DungeonMaster, Novacaine (FNG)
COUNT: 6
WARMUP:
SSH, Imperial Walker, Arm Circles, Mountain Climbers, 2 laps around the blacktop, Frankenstein, Cherry Pickers, Windmills

THE THANG:
Down at the field, murder bunnies and rifle carry, with exercises in between (burpees, merkins, overhead press) – 10 yards increment with 1-2-3-4-5 reps every time

MARY:
Reverse Crunches, Flutters Combo, Plank-o-rama, dying cockroach

ANNOUNCEMENTS:
Named Novacaine

COT:

DATE: 2022-01-31
AO: Horizon-Ao
Q: Brown Bag
PAX: 3 mile, Disco, Yardbird, Lazlo, Kodiak, Mr Haand, Maj. Payne FNGs: None
COUNT: 8
WARMUP: 5 burpess, SSH, IW, DQ, CP, WMH, LBAC, DownDog, Cobra Kai
THE THANG: Mosied to 37th Rd. hill, stopping to do 5 burpees along the way. Given we had an odd number of PAX to start, we started with the odd number (1) of burpees at the bottom of the hill with an even number (10) at the top before running back down, then worked our way up and down the ladder, performing a total of 11 burpees each time with 10 total uphill runs. Mosied back to AO, where we picked up Maj. Payne who apparently had not had enough of a beatdown at Patriot.
MARY: Flutterkick, Penguin Crunch, American Hammer, 5 more burpees (for 125 total for the workout), Superman and WWI ANNOUNCEMENTS: ARC
COT: Minute of silence; You can do so much more if you have others to share your burden with, whether it’s doing 500 burpees, running 5 miles or doing 110 burpees and running up a hill 10 times or any other challenge life presents. I’m grateful to have these PAX.

DATE: 2022-01-28
AO: Patriot
Q: Spokes
PAX: Big Short, Bone, Brown Bag, CableGuy, Elvis, Flipper, Fish Fry, Lazlo, Lucius, Maguire, My Space, Roadkill, Shake and Bake, Spokes, Sunshine, Wedding Singer FNGs: None
COUNT: 16
WARMUP: side straddle hope, little bitty arm circles, cherry picker, worlds greatest stretch
THE THANG: 2 stations along track, 3 teams, perform listed exercises while running team does 200M around track then switch off, perform until all exercises are completed MARY: dead-bugs, flutter kick, lbcs
ANNOUNCEMENTS: the arch
COT: adapt and support

DATE: 2022-01-29
AO: Olympus
Q: Lightyear
PAX: Bluegrass, Fish Fry, Hightower, Juneau, Lazlo, Pop Fly, Popeyes, Rambler, Roddick, swish, Yard Sale, YNAB, Zeus FNGs: Red Baron (Co-Q) and welcome FNG Monarch
COUNT: 16
WARMUP: the day started with an immediate departure of a potential FNG… it was him, not us! Anyway… warmorama consisted of 1 lap around the track, arm circles, cherry pickers and SSH

THANG 1 (Q’d by Lightyear): 7 of Diamond’s. From center goal line, pax traveled in a diamond shape stoping to perform these workouts: 4x 7 Burpee’s, 4x 14 Merkins, 4x 21 Squat Jumps, and 4x 28 American Hammers. Mode’s of travel included running, walking lunges, and high skips.

THANG 2 (Q’d by Red Baron):
Round 1 – 5 Burpee’s, 10 Merkins, 15 LBC, 20 Lunges, 25 plank jacks, 30 shoulder taps, 35 flutter kicks, 40 squats, 45 SSH, 50 no surrenders. Mosey to the other side of the field for…
Round 2 – 5 Burpee’s, 10 Merkins, 15 LBC, 20 Lunges, 25 plank jacks, 30 shoulder taps, 35 flutter kicks, 40 squats, 45 SSH. Polar bear crawl across the field for…
Round 3 – 5 Burpee’s, 10 Merkins, 15 LBC, 20 Lunges, 25 plank jacks, 30 shoulder taps, 35 flutter kicks, 40 squats. Karaoke down the field for…
Round 4 – 5 Burpee’s, 10 Merkins, 15 LBC, 20 Lunges, 25 plank jacks, 30 shoulder taps, 35 flutter kicks

MARY: 20 box cutters, side planks, 100 balanced taps

ANNOUNCEMENTS: Happy Birthday to Bluegrass and big 15 to Swish! Red Baron invited everyone to the PA convergence 24-25 June. @Popfly decreed that all Merkins AND burpee’s this morning count toward the monthly challenge!

COT: Better to be a Warrior in a Garden then a Gardener in a War. Be ruthlessly ambitious but disciplined enough to control it and still show compassion and love to your fellow man.