Category: Uncategorized

DATE: 2021-08-17
AO: Freestate
Q: Horshack
PAX: Deagle
FNGs: None
COUNT: 2
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC Cherry Pickers x 15 IC
Willie Mays Hayes x 10 IC
Windmills x 15 IC

THE THANG:
– Fellowship Mosey to Stairs of Insanity
– 9/11 Stair Climb 30 minute Time Trial
– 46 Stairs x 35 round trips = 1610 stairs
– Fellowship Mosey to back to FreeState

DATE: 2021-08-16
AO: Horizon-Ao
Q: Magoo
PAX: Brown Bag, Disco, Old Bay, 3 mile
FNGs: Kombucha, Atache (Who am I missing?)
COUNT: nine
WARMUP: Willie Mays Hayes, Cherry Picker, Imperial Walker, Lunge Twist, Side straddle hop, Roll ups OYO, Mountain Climbers THE THANG: 15 minutes AMRAP.

-10 reps at one station: Log Squats, Mericans, Curl/Press, Kettle bell swing. -Sprint, jog, karaoke, skip, whatever to mid-field; return to next station. Lather, Rinse, Repeat.
MARY: Plank Drag, Dead Bug, J-Lo, Superman, LBC, roll like a ball ANNOUNCEMENTS:
COT:

DATE: 2021-08-16
AO: Olympus
Q: Pop Fly
PAX: Ashe, Zeus, Rooster, Boy Scout, Roddick, Glee, swish, Switch, Space Bar FNGs: Slapshot, Default, OJ, FNG Experiment
COUNT: 14
WARMUP: Stretching.
THE THANG:
(a) 5 Burpees, run a lap
(b) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, run a lap
(c) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, run a lap
(d) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, Broad Jump to 30 yard line, 30 dips, run a lap
(e) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, Broad Jump to 30 yard line, 30 dips, Broad Jump to 40 yard line, 40 squats, run a lap
(f) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, Broad Jump to 30 yard line, 30 dips, Broad Jump to 40 yard line, 40 squats, Broad Jump to 50 yard line, 50 SSH run a lap
(g) Lunge Walk 50 yards – 50 Calf Raises / Lunge Walk 40 yards – 40 Calf Raises / Lunge Walk 30 yards – 30 Calf Raises / Lunge Walk 20 yards – 20 Calf Raises / Lunge Walk 10 yards – 10 Calf Raises MARY: 1 round each of: Glee and Flutter Kicks
ANNOUNCEMENTS: Probably
COT: This workout was hard and it sucked. Just like life. Sometimes it’s hard and it sucks and we have to just keep pushing through.

DATE: 2021-08-16
AO: Farm
Q: Infinity
PAX: Chile, Sparky
FNGs: Vinter
COUNT: 4
WarmUp: Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
2 rounds of:
100m Sprint
10 Burpees
25m Bear Crawl
20 Merkins
25m Lunge Walk
30 Air Squats
25m Standing Long Jumps
40 LBCs
25m Crab Walks

Supplement with the following:
Resistance Band (RB) Bicep Curls
RB Bent Over Rows
RB Thrusters

Mary: Side crunches, Penguin Crunches, Nolan Ryans, Flutter Kicks, and American Hammers.

CoT:
Man is not happier with total freedom. Sitting around with nothing to do is not freedom. Freedom is not an absence of bondage, but the choice of what bonds a man accepts and shapes his life in accordance with.

DATE: 2021-08-16
AO: Patriot
Q: Big Short
PAX: Booking, Flipper, Jenner, Maj. Payne, My Space, Spokes
FNGs: None
COUNT: 7
WARMUP: Side-straddle hops, Imperial Walker, Hillbillies, Little bitty arm circles, Cherry-pickers, Willie Mays heys, Downward dog, Cobra kai THE THANG: Start with two loops around YHS.

First loop had stops for three sets of step-ups (15, 20, 25) alternating with incline push-ups (15, 20, 25), 20 yard bear crawl and three sets of mountain climbers (15, 20, 25) alternating with windmills.

Second loop had stops for three sets of jump ups (15, 20, 25) alternating with dips (15, 20, 25), 20 yard crab walk and four sets of Australian push-ups (10, 9, 8, 7) alternating with Michael Phelps.

Move to the YHS field. Pair up on the goal line for three sets of paired exercises: 75 each of mercans, body weight squats and flutter kicks. One person runs to the 50-yard line and back while the second person exercises, then switch. Continuing running and exercising until the count is reached. MARY: LBCs and Freddie Mercuries.
ANNOUNCEMENTS: 9/11 stair climb and Iron Pax coming up.
COT: