Category: Uncategorized

DATE: 2021-07-21
AO: Burg
Q: Ape
PAX: Mater, Flame, Cutter, Bail, Supertramp
FNGs: None
COUNT: 6
WARMUP:
Lunge Twist – Twist body towards raised knee
Lunge Tips – Tip over raised knee
Walking RDL – Flat Back, point heel up
Karaokes (Both directions)- Keep crossing knee high
Power Skips – Drive Knee up, use arms
Butt Kickers – Don’t worry about speed down the field
Side Shuffle (Both directions)
Jog
Run
Sprint

THE THANG:
Mozy
Work together with a partner at each station
* 1 (Together)
Partner Restrained Sprints
* 2 (Together)
Standing Partner Banded Twists
* 3 (Together)
Partner Tire Flips
* 4 (Together)
Pattycakes- 15 Big Boy Situps, 10 Merkins
* 5 (Timed)
[Timer] x10 Brick Prayer Press
Apes Arm Assault™

MARY:
I’m Gonna Be (500 Miles) – The Proclaimers
* During the verses of the song- hold a plank
* Anytime the words “gonna be” happen- merkin
* During the main chorus – sprints
* During the Da da da (da da da) – Burpees

ANNOUNCEMENTS:

*************

THE BURG IS OFFICIALLY LAUNCHING ON FRIDAY

BE THERE

INVITE YOUR BROS

*************
COT: God has given us bodies, it’s up to us to glorify him with them.

DATE: 2021-07-21
AO: Horizon-Ao
Q: Lazlo
PAX: 2 percent, lojack, Kodiak, Vila, Old Bay
FNGs: Big Rig, Spike, FNG Digger
COUNT: 9
WARMUP: SSH, Imperial Walkers, copperhead squats, Michael Phelps

THE THANG: pretty simple routine today. Kind a modified Murph. A small Murph. The Smurph.
Instead of a full mile, PAX ran 2 laps around the full field. Probably more than a half mile but less than a mile.
Then complete 100 squat thrusters, 200 single arm rows (100 per arm), and 300 coupon squats. The Q did these in 10 sets of 10/20/30 and that seemed to be the popular pattern. Then “run” (as legs would allow) another 2 laps.
PAX completed as much of this as time allowed. Impressive effort by all.

MARY: quick Mary of flutter kicks and American twist

ANNOUNCEMENTS: none

COT: the Q posted down range at an AO last week where COT included asking if anyone would like to request a prayer. So thought we’d try that. Q’s father is having open heart surgery next week and requested that the PAX keep him in their thoughts and prayers. And Vila’s father recently passed, so we ask all to keep him and his family in their prayers as well. We had an FNG and two second-timers and this was no joke today. Thanks to all for the effort they put into it.

DATE: 2021-07-21
AO: Compound
Q: Popeyes
PAX: Obadiah, Booking, Hightower, Yard Sale, El Camino
FNGs: @crabcake (co-Q)
COUNT: 7
WARMUP: Couple laps around the field with high knees, butt kickers, karaoke twists, arm circles, side straddle hops, etc THE THANG:
Split into 2 teams
Bocce ball – closest to the pin with a soccer ball and basketball.

Round 1:
– Burpees to exhaustion
– Ricky Bobby bear crawl for the full soccer field with the last guy bringing the ball up

Round 2:
– Squat jumps to exhaustion
– Crab walk side to side on the field

Round 3:
– Flutter kicks to exhaustion
– Bat wings

Round 4:
– Star jacks to exhaustion
– Sprint up and down field
MARY: Making Melodies song incorporating
1. Wolverine
2. Big Boy Situps
3. Squat
4. Carolina Dry Dock
5. American Hammers

ANNOUNCEMENTS: Shirt order, Thurs night F3 meeting, Meatloaf murder training, and 3 year anniversary at #olympus on Saturday.
COT: Don’t worry about what others are doing. No need to compare or covet. Rather, listen to the song in your own heart, march to the beat of your own drum and dance like nobody’s watching!

DATE: 2021-07-21
AO: Loco
Q: Bolt
PAX: Inglewood
FNGs: None
COUNT: 2
WARMUP: SSH IC, Cherry pickers IC, Michael Phelps IC, Lat stretches, Downward dog, Kobrakai THE THANG: 9 Stations (we completed 4 rounds)
1) 5 Layups
2) 5 Free throws
3) Perimeter Dribble
4) 5-10 Pullups
5) Murder Bunnies 20 yards
6) 3-point Kettlebell rows 10 each side
7) Kettlebell pullover
8) Kettlebell swings
9) Kettlebell chest press

Rinse and repeat

MARY: 5 minutes
1 minute Plank hold
1 minute LBCs
1 minute Heel taps
1 minute Pickle pointers
1 minute Supermans
ANNOUNCEMENTS:
COT: Give a smile and you get a smile. Imagine what it would be like to see Jesus smile. Today’s challenge is to bring a stranger or someone you know is having a bad day a smile, no words necessary. A small gesture that can brighten an entire day.

DATE: 2021-07-19
AO: Farm
Q: Gekko (Keith Capp)
PAX: Infinity, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP:
SSH, IC x20
Michael Phelps, IC x20
Cherry pickers, IC x15
Butt kickers, IC x15
Jog around the triangle

THE THANG:
Playground of Pain x 4 Rounds: 40 sec on / 20 sec off
– Step Ups
– Plank
– Merkins (or Dips)
– Squats
– Pull Ups (or Dips)
Sprint across the field

MARY:
Penguin Crunchies, 20 IC
American Hammers, 15 IC
Side plank, Count off to 30
Elbow Plank, Count off to 30

COT:
Quit chasing perfection. Perfection is unattainable leading to inevitable disappointment. Instead chase improvement. Every step in the right direction is a moment worth celebrating. Sarah Silber