Category: Uncategorized

DATE: 2021-08-20
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Jenner, Maj. Payne, Mayberry, Old Bay
FNGs: None
COUNT: 7
WarmUp: SSH, Imperial walkers, Don Quixotes
The Thang:
1-mile, 50 push-ups, 50 sit-ups
1-mile, 50 push-ups, 50 sit-ups
0.5-mile
Mary: Flutter Kicks, Plank
ANNOUNCEMENTS:
COT: Pick up basketball makes me feel alive but playing in sandals will get you kicked out of the facility and the blisters will prevent you from your next morning Q duties

DATE: 2021-08-20
AO: Patriot
Q: Booking
PAX: Sunshine, Spokes
FNGs: None
COUNT: 3
WARMUP: SSH, Windmills, Arm circles, imperial walkers, willie may hayes, cherry pickers THE THANG: Mosey around the track to goal line.
While 1 PAX ran from one goal line to the other, the other PAX did the following, then they switched to get to a progressive count of: Round 1:
100 merkins
200 body weight

Round 2:
100 burpees
200 forward lunges

Round 3: (Run to the 50 yard line)
50 big boy situps
50 forward/ back hops

MARY: flutter kicks, LBC, quad stretching
ANNOUNCEMENTS: 9/11 stair climb coming up
COT: Q thanked group here for their support during his first Q.

DATE: 2021-08-20
AO: Burg
Q: Bail
PAX: Mater, Tink, Shute, Flame, Supertramp
FNGs: None
COUNT: 6
Six Strong HIMs today at #theburg! Getting in an old school workout that the old Persian warriors used to do for training.

WARMUP:

Side Straddle Hops
Michael Phelps
Cherry Pickers
Arm Circles (big and small)
Calf Stretch & Cobra Kai

THE THANG:

1 Min Station Work with 30 second rest – each done twice in total

Shena/Coupon Pushups and Downward Dog Flow
Meel/Sledge Shoulder Flow
Coupon Curls
Sang/Coupon Shoulder Flow
Man-maker Burpees
Rinse & Repeat 2X

MARY: Murder ducks in honor of @Cutter, then Round Robin

COT: We all come from different backgrounds, which is why I wanted to incorporate a little of my heritage into today’s workout. I enjoy sharing life experiences with others and think its part of enjoying life!

A lot of topics today have been around stress and anxiety, which I know a lot of us suffer with. Today, however, it was about showing up, being present and that its OK to be a tough guy and work hard! We showed up and are bettering ourselves by being here. To quote the famous Persian poet, Rumi, “Those who do not want to change, let them sleep.”

Finally, just happy to be here! Happy to have been given the strength and ability to show up early and workout with like-minded people, and I feel blessed to have found a group to workout with in a time that I needed it the most. To quote another Persian poet, Hafez, “This place where you are right now, God circled on a map for you.”

Thank you!

DATE: 2021-08-19
AO: Highlands
Q: Toolbox
PAX: Jenner, Katniss, Trolley, Jag
FNGs: None
COUNT: 5
WARMUP: YHC led the PAX through a quick & extra dynamic warm up with SSH, air squats, merkins, mountain climbers, repeat-o, windmills, and WMH

THE THANG: Jenner led a mosey over to Prospect Park with a stop for max pull-ups, skips, paint the lines, YHC led air squats and merkins, repeat-o, max pull-ups on a shipping container, and an 80% sprint up a hill, and finally up the stairs to a circular platform with benches.

After some SSH, find the small kettle bell under the bench, and break up into 5 stations:

1. Kettle bell swings x 50 (the timer)
2. Dips
3. Run stairs + 15 merkins
4. Run stairs + 5 burpees
5. Bulgarian split squats

MARY: Carry kettle bell to top of Prospect Park, ring of fire passing the coupon while everyone does air squats x 10, American hammers x 10, and v ups x 5. Ricky Bobby back to the parking lot passing the kettle bell from front to back.

ANNOUNCEMENTS: 9/11 stairs and The Grunt coming up.

COT: Jenner said while overlooking the Air Force Memorial, we should appreciate the Air Force and other armed forces as they helped defend us during 9/11 and let’s hope for safe departure from Kabul. YHC is reminded of Fitness, Fellowship, and Faith. Our faith keeps us strong and devoted. The fellowship is honestly what keeps me coming out here. And the fitness is almost the least important but still the core and the health and what should drive us to become better.

DATE: 2021-08-18
AO: Kodiak
Q: Refueler
PAX: Banjo (WV), Rikers, Pre, Anchorman, De La Rocha, Chaperone FNGs: Bob
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mays Hays, Fwd Lunge Stretch, Downward Dog, Kobra Kai
THE THANG: KODIAK High Fives, Ricky Bobby, KODIAK KRAWL and Murder Bunny Relay.

KODIAK High Fives – Two Pax Team up: (Round 1) Pax 1 5 Pull Ups, Pax 2 5 Bobby Hurleys. Alternating until you reach at least 50 count each exercise combined count. (Round 2) Pax 1 – 5 Hanging Knee Lifts, Pax 2 – 5 Bar Dips. Alternating until you reach at least 50 count each exercise combined count.

RICKY BOBBY to sports field.

KODIAK KRAWL: All PAX – Bear Crawl 20 yds, complete 5 Burpees, 10 Merkins, 15 LBCs, & 20 Squats. Bear Crawl 20 yds….repeat for a total of 4 Sets.

MURDER BUNNY RELAY: Pax 1 – Murder Bunny out 20 yds and back while Pax 2 completes set flutter kicks. Alternate for time up to 5 mins.

2 x LAPS “ROUND” the track with sprints on the corners.

MARY: Heals to Heaven, American Hammers, Pickle Pointers, Australian Snow Angels. ANNOUNCEMENTS: Welcome FNG Bob….F3 Chaperone!
COT: From Jeremiah 17:7-8 “7But blessed is the man who trusts in the Lord, whose confidence is in Him. 8He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit. 9The heart is deceitful above all things and beyond cure. Who can understand it” – TRUST in The Lord, find your CONFIDENCE in HIM and examine your heart…..it is deceitful above all things and left unchecked and un-submitted to The Lord will lead you astray each and every time.