Category: Uncategorized

DATE: 2021-09-02
AO: Highlands
Q: Booking
PAX: 2 percent, Jenner, Jag, Obadiah, Trolley, Riot, Toolbox, Katniss FNGs: @webex
COUNT: 10
WARMUP: SSHx12, windmillsx12, cherry pickersx12, hill billiesx12, arm circles x24, downward dog, cobra Kai
THE THANG: mosey around perimeter of soccer field to 6 stations of various exercises including coupon curls, kettlebell swings, overhead presses, around the worlds as well as lunges, big boy sit ups, burpees, penguin crunches, running man, SSH, calf raises,etc. as one pax ran the perimeter of the field the others did the station exercises. We rotated around the stations with different exercises 3x. Finished with bear crawl to center field and back. MARY: LBC and flutter kicks
ANNOUNCEMENTS: 9/11 stair climb, iron pax at the patriot on Friday
COT:7 positive ways to start your day1) smile 2) be kind 3) don’t give up 4) don’t compare yourself to others- we are all on different journeys in life 5) avoid negativity 6) make peace with your past and look forward 7) take care of your body and mind- which is why we are here this morning!

DATE: 2021-09-02
AO: Olympus
Q: Glee
PAX: Pop Fly, Monk, Ashe, YNAB, slider, Rambler, Switch, swish, Sheldon, I-Beam, Roddick FNGs: Jump Street
COUNT: 13
WARMUP: SSHs
THE THANG: Week Zero IPC
MARY: n/a
ANNOUNCEMENTS: 9/11
COT: a lot of people suffering in this world today whether it be here or there. so take a moment living your thoughts and prayers

DATE: 2021-08-30
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, CashOnly
FNGs: None
COUNT: 4
WARMUP:
SSH x 25 IC
Willie Mays Hayes x 10 IC
Merkins x 10 IC
Imperial Walkers x 15 IC
Swing Billies x 15 IC
Cherry Pickers x 15 IC

THE THANG:
Mosey Run to stairs of Insanity
Two 10 minute time trials:
– First = 14 Ascents (658 steps)
– Second = 15 Ascents (705 steps)

MARY:
Flutters x 15 IC
Leg Lift Rosalitas x 15 IC
American Hammers x 15 IC
Dying Cockroach x 10 IC
Freddie Mercuries x 10 IC
Casual fellowship jog back to Shovel Flag for COT

ANNOUNCEMENTS:
9/11 Stair Climb at 0600 Lincoln Memorial
F3 10 Year at Cape Fear NC 10/8-10/10
The Grunt on Nov 6th

COT:
Timekeeping quote from Mitch Albom – thanks to @GnarlyGoat: “Try to imagine a life without timekeeping. You probably can’t. You know the month, the year, the day of the week. There is a clock on your wall or the dashboard of your car. You have a schedule, a calendar, a time for dinner or a movie. Yet all around you, timekeeping is ignored. Birds are not late. A dog does not check its watch. Deer do not fret over passing birthdays. an alone measures time. Man alone chimes the hour. And, because of this, man alone suffers a paralyzing fear that no other creature endures. A fear of time running out.”

And from Michael Easter with Thanks to Major Payne: “Perhaps when we recognize that death is a reality we must all face, we may then realize that life is not only a pleasure but a kind of eccentric privilege.”

DATE: 2021-09-01
AO: Loco
Q: Refueler
PAX: Leonidas, Dreamcatcher, Refueler, sticks, Ronaldo, Brisket, Bolt, Dial-tone, Nolan, Gigawatt, Bobcat FNGs: None
COUNT: 11
WARMUP: An Epic warmup by @Bobcat-SSH, Ladders, Michael Phelps, Willie Mays, DD, Cobar Kai THE THANG:
3 Teams
5 minutes/station runways on the field (airport lights)-1)Murder Bunnies 20yds, Farmer’s Carry 200 yards, Stinky Dummy-Bag 200 yards, and Burpee/BearCrawl (stop every 20 yards for 10 Burpees. Teammate gets 1 point for every rep.

MARY:
No Rest- flutter kicks, freddie mercuries, side planks, Baby Crunches (50)
ANNOUNCEMENTS: 9-11 convergenz, IRONPAX, Veteran’s Day Beatdown-Fall, Men’s Conference 9-11 COT: Refueler- leading with GOD

DATE: 2021-09-01
AO: Kodiak
Q: Banjo (WV)
PAX: Rikers, De La Rocha, Anchorman, Shakira
FNGs: None
COUNT: 5
WARMUP:
SSH IC 10x
Introduced the Motivator starting at 8
Cherry pickers IC 10x
Willie Mays Hayes IC 10x
Down Dog OYO

THE THANG:
Cosine. Sprints with reps, the sprints get shorter. 2 pax teams. Pax A sprints to end of soccer field and back while Pax B performs 10 reps. When Pax B completes reps, he takes chase to Pax A. At the meeting point, Pax A performs 9 reps while Pax B makes the sprint to the SAME goal line. The sprints get shorter as the reps ladder down.

A