Category: Uncategorized

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Running the warriors’ sequence

DATE: 2021-08-03
AO: Loco-Valhalla
Q: Dial-tone
PAX: Boone
FNGs: None
COUNT: 2
WARMUP: integrated squat-Michael Phelps-up/down head, integrated butt kicks-arm circles, integrated knee rises-arm circles, forward lunges, backward lunges.

THE THANG: 12 minutes run, warriors’ sequence, 3 different positions (from hatta yoga – only physical stuff)

MARY: integrated in the thang.

ANNOUNCEMENTS: none

COT:

“That’s the whole story. Here now is my final conclusion: Fear God and obey his commands, for this is everyone’s duty.” ‭‭Ecclesiastes‬ ‭12:13‬ ‭NLT‬‬
https://bible.com/bible/116/ecc.12.13.NLT

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The return of the Lurk or “excuse me Rikers we are doing the hills”

DATE: 2021-07-30
AO: Loco
Q: Dial-tone
PAX: Hoff, Nolan, Leonidas, Madonna, Ronaldo, Brisket
FNGs: None
COUNT: 7 strong
WARMUP: Mossy, side Straddle hops, squats,
THE THANG: 10 WW2s, sprint uphill, 1 burpee, mossy downhill, 9 WW2s, sprint uphill 2 burpees, and so on…

MARY: Plank-o-Rama

ANNOUNCEMENTS: none

COT:

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.” ‭‭James‬ ‭5:16‬ ‭NLT‬‬
https://bible.com/bible/116/jas.5.16.NLT

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Thinking inside the box

DATE: 2021-08-02
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Sparky, Rocky
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Beet pickers
Arm circles
Don Quixotes
Run around outside of soccer fields

THE THANG:
Run in a square, 20 yards x 20 yards. At each corner do the same exercise in increments of 7 (7, 14, 21, 28). Change exercise when you’ve completed each full square. Exercises:
Bonnie Blairs
Arm circles (forward and backward at each corner)
Big boy situps
Push ups
Leg lifts (glutes exercise)

MARY:
Flutter kicks
American hammers
Plank
Penguin crunches

ANNOUNCEMENTS:
@infinity is still out this week. @Chile will Q Thursday, and @Rocky will Q Saturday.

COT:
We can’t always achieve perfection, but we can seek constant improvement.

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Rinse and Repeat

DATE: 08-1-2021

AO: #thepatriot

Q: @Maguire

PAX: @WeddingSinger @CableGuy @Maj.Payne @Poe @Sticks @Flipper @Lucius @Booking @Obadiah @Roadkill @RedElephant @2percent @Lazlo

COUNT: 14

WARMUP: SSH, IW, Hillbillies, Cherry Pickers, WMH, Downward Dog, Cobra Kai

THE THANG:

* Split into two groups (as there is always a timer) and you are running in between each station around #thePatriot. Keep rotating and do each exercise 2x each

*1st: timer does 30 Air Claps, exercisers do planks

*2nd: timer runs around steps/up stairs, exercisers do step-ups

*3rd: timer does bear crawls, exercisers do derkins

*4th: timer does suicides on basketball court, exercisers do shoulder taps

*set of Aussie push-ups on the way back to the field

*5th: timer does 40 yard jogs up and back and exerciser does the following:

· Block Burpees

· Big Boy Sit Ups

· Block jump over

· Coupon Merkins

· Coupon around the world

· Block Squats

· Coupon Wheezy Jefferson (Movin’ On Up leg lifts)

· Block Curls

*6th: a series of bear crawl and walking on tip toes

Mary – Flutterkicks, Stretching, LBC

COT: Make sure to pull your weight in life for your family, friends, work and personal hobbies/goals. Don’t wait for someone to tell you. Self-reflect a bit and be true to yourself to pull your weight appropriately.

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