Category: Uncategorized

Date: 2024-07-29
AO: acropolis
Q: Hightower
PAX: Peloton, Peanuts, Monk
FNGs: None
COUNT: 4

WARMUP:
A few exercises and stretches to warm up.
Fellowship lap around field.

THE THANG:
Start as group at end line: bear crawl to center line for 4 stations. 25 curls with med ball
25 bent rows with block
15 med ball slams
10 cc high knee step up on bench
Then continue bear crawl to far end line.
Rinse & repeat, this time lunge walk to center line, then same 4 stations. Then lunge walk to far end line. Round 2, Mario Bros Skip to center line for 4 stations:
25 med ball shoulder press
25 chest press block
25 tricep extension med ball
20 dips on bench
Mario Bro Skip to far end line.
Karaoke back to center line, then rinse and repeat 4 stations. Karaoke back to end line. Fellowship jog around field to cool down.

MARY:
Ring of Fire round of Mary.

ANNOUNCEMENTS:
Ruck & Float
Sept 11 stair climb & shirt order open

COT:
Thanks and gratitude for you guys coming out to support Acropolis!

Tags: acropolis, Peloton, Peanuts, Monk

Date: 2024-07-30
AO: delphi
Q: Rocket
PAX: Obadiah, Rambler, Flapjack, Nano, K-Pop, Pop Fly, Ashe, Crop Duster, Peanuts, Hightower FNGs: None
COUNT: 11

WARMUP: SSH, Michael Phelps, Willie Mays Hayes, cherry pickers, worlds greatest stretch, mosey

THE THANG: screw your buddy workout. Partner up. Partner A runs 200 yards while Partner B does a calisthenics workout. Run a total of 2,000 yards

1) pushups
2) LBC
3) Squats
4) low plank hold
5) calf raises

Repeat

Green Sally Up song. In push-up position hold up position when they say Up, hold down position when they say Down. Song is actually titled Flower by Moby

MARY: stretching

ANNOUNCEMENTS: 9/11 stair climb (how could you miss the plethora of announcements) Ruck and Float – sign up
Prayer Request for an M and family

COT: lessons learned from Olympics:
Hard work and dedication can take them far
Believe in yourself
The importance of mental health
Teamwork makes the dream work
Appreciation for others in our world
Handle victory and defeat with grace
Winning isn’t everything

Tags: delphi, Obadiah, Rambler, Flapjack, Nano, K-Pop, Pop Fly, Ashe, Crop Duster, Peanuts, Hightower

Date: 2024-07-29
AO: horizon-ao
Q: Kodiak
PAX: Classified, Magoo, Sparky, vplaxico, Attache’, 2 percent, Purple Rain, Mr Haand, SPINAL TAP FNGs: None
COUNT: 10
WARMUP: SSH, MP, IW, inch-worm-merkins, CP, WMH, DD, UD, Stretch
THE THANG: After a fellowship lap, the PAX picked up coupons and made circuits around the field, performing various coupon exercises, including thrusters, curls, blockies, squats, derkings, upright row, chest press, calf raise, aussie pullups. Upon the completion of each circuit, there was a 200 yd mosey across the field and back. MARY: Should taps, Freddy Mercury, American Hammer, LBC
ANNOUNCEMENTS: Ruck and float, 9/11, Yard Sale fundraiser, as posted in this chanbel.
COT: Congratulations to ’21 Yorktown graduate, Torri Huske, who won an Olympic Gold medal on Sunday. Amazing!

Tags: horizon-ao, Classified, Magoo, Sparky, vplaxico, Attache’, 2 percent, Purple Rain, Mr Haand, SPINAL TAP

Date: 2024-07-29
AO: thepatriot
Q: Booking
PAX: Pilsbury, Groundhog, Ice Tea, Anchorman, Lucius, bogey, Wedding Singer, Bone, Hops, Lazlo, Spud, SAAS, Skymiles, Smokey, Strange Brew, Boardwalk, Hobbyhorse, Jenner, Trademark, Couch Potato, Shake ‘n’ Bake, Porkchop, Five Way FNGs: None
COUNT: 26
WARMUP: SSH, Hill Billies, Michael Phelps, Arm Circles, Windmills, Cherry Pickers, WM Hayes, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
20 OH Press
20 Curls
20 Low Rows
20 Coupon Squats
20 Swings to the left
20 Swings to the right
20 Chest Press
20 Swings
20 calf raises
20 leg lifts over coupons

Lieutenant Dan’s in the parking lot on the way to the amphitheater

20 Derkins
20 Dips
20 Step ups
20 Bulgarian Split Squats left
20 Bulgarian Split Squats right

repeat the above but 15 count on each

Bear Crawl on the way to the basketball courts/ mosey the rest of the way there

At the basketball court-
10 copperhead squats- bear crawl to sideline 10 merkins- repeat 3 x

Mosey back to coupons:
20 Atlas Shrugs
20 curls
20 squats
20 calf raises
20 around the worlds to left
20 around the worlds to the right
20 chest presses
20 leg lifts over coupon
20 low rows

Finished!

MARY: LBC/ Flutters
ANNOUNCEMENTS: 9/11 Stair climb, congrats to Bogey on his hole-in-one, Ruck and Float, Shake-n-Bake collecting donations, see channels for other announcements. COT: Learn to listen and listen to learn!

Tags: thepatriot, Pilsbury, Groundhog, Ice Tea, Anchorman, Lucius, bogey, Wedding Singer, Bone, Hops, Lazlo, Spud, SAAS, Skymiles, Smokey, Strange Brew, Boardwalk, Hobbyhorse, Jenner, Trademark, Couch Potato, Shake ‘n’ Bake, Porkchop, Five Way

Date: 2024-07-27
AO: olympus
Q: Hightower
PAX: Walk-on, Ashe, Yard Sale, Peanuts, Popeyes, Po, YNAB, Monk FNGs: None
COUNT: 9

WARMUP:
Dynamic stretching in the parking lot

THE THANG:
Fellowship jog around LBSS, 1stop rear courtyard.
Round 1: 20 incline merkins & 20 squats
Round 2: 25 incline merkins & 25 squats
Ricky Bobby to front entrance of LBSS for Stop #2
Round 1: 15 decline merkins & 15 high knee step ups
Round 2: 20 decline merkins & 20 high knee step ups
Ricky Bobby to rear culdesac.
Sprint up hill to tennis courts.
Team Dodgeball: split into 2 teams, 3 balls each side of tennis courts. Anyone hit or their ball gets caught is out. Once out, you retreat to back line, then bear crawl across to opposite rear line, then join the other team. Stoppage #1: (20) cc flutter kicks, then 2 court shuttle run Stoppage #2: (20) cc flutter kick, then 1/2 court shuttle run. MARY:
Alphabet leg lifts, then Penguin taps, finally Dirty Dog/Donkey kicks ANNOUNCEMENTS:
Ruck & Float next wknd Yardsale
Sept 11 stairclimb, shirts on sale

COT:
Gratitude specifically for our parents. Without them we wouldn’t be here today. Give a call, go see them, just go touch base, and appreciate what they’ve sacrificed for you.

Tags: olympus, Walk-on, Ashe, Yard Sale, Peanuts, Popeyes, Po, YNAB, Monk