Category: Uncategorized

Date: 2024-06-27
AO: thehighlands
Q: Spud
PAX: Jag, Spud, Toolbox, Tour guide
FNGs: None
COUNT: 4

WARMUP: a couple laps of mosey and then some stretching.
THE THANG: focus on form and done slowly. All reps done three counts on the down and last count back up.

Start on endline.
Run to 18 and back
10 slow merkins
10 copperhead squats
10 V ups

Run to centerline and back
20 slow merkins
20 copperhead squats
20V ups

Run to far 18 and back
30 slow merkins
30 copperhead squats
30 V ups

Run to endline and back
40 slow merkins
40 copperhead squats
40 V ups

Then we switched to the short side of field

Run to near circle and back
10 slow dips
10 slow lunges
10 slow heel taps

Run to midfield and back
20 slow dips
20 slow lunges
20 slow heel taps

Run to far circle and back
30 slow dips
30 slow lunges
30 slow heel taps

MARY: built in
ANNOUNCEMENTS: yes
COT: completed. If you showed up you would know.

Tags: thehighlands, Jag, Spud, Toolbox, Tour guide

Date: 2024-06-26
AO: theaerie
Q: Rocketman
PAX: Rocketman
FNGs: None
COUNT: 1
WARMUP: some standard warmups.
THE THANG:

5 Rounds for Time:

– 5 Sandbag Cleans (95/70 lb)
– 5 Sandbag Squats (95/70 lb)
– 50 yd Sandbag Hug Carry (95/70 lb)

AMRAP of:
– 25 step ups
– 10 sandbag get-ups
– sandbag back carry around the field

ANNOUNCEMENTS:

– Q spots open!
– Summer Food Ruck July 22nd, see Jetstream
– Upcoming Brew Ruck, see Tron

COT:

Philip found Nathanael and said to him, “We have found him of whom Moses in the Law and also the prophets wrote, Jesus of Nazareth, the son of Joseph.” Nathanael said to him, “Can anything good come out of Nazareth?” Philip said to him, “Come and see.” John 1:45-‬46 ESV

Sometimes the most important things are hidden behind what we think isn’t that important or that good.

Tags: theaerie, Rocketman

Date: 2024-06-27
AO: olympus
Q: Blue Steel
PAX: Blue Steel, Crop Duster, I-Beam, K-Pop, Monk, Monte Karlo, NOAA, Obadiah, Peanuts, Po, Rollingstone, Doodles, PomPom FNGs: 1 PomPom
COUNT: 13

WARMUP: SSH,Waybacks,cherry pickers,quad stretch, WGS
THE THANG: Death Crawl with burpees
On your 6… overhead block pull and leg raise to shin then press and return slowly to ground
Super Phelps, On your chest lower lumbar raise and alternate reach out (10 reps each arm) Man Makers or whatever we did
Bonnie Blair with Block
Monkey Humpers
Skull crusher with block on your 6
Monkey Humpers
Superman’s with legs spread at the top
Monkey Humpers
Cindy Bell Swings
MARY: monkey humpers, variations of lower lumbar work
ANNOUNCEMENTS: what they said
COT: hold others accountable (Peanuts)!!!

Tags: olympus, Blue Steel, Crop Duster, I-Beam, K-Pop, Monk, Monte Karlo, NOAA, Obadiah, Peanuts, Po, Rollingstone, Doodles, PomPom

Date: 2024-06-26
AO: iron-sharpens-iron
Q: Gherkin
PAX: Anchorman, Roddick, Popeyes, Fish Fry, Summit
FNGs: None
COUNT: 6

WARMUP: Romans 1-4
THE THANG: Romans 5
MARY: Prayers and Praises
ANNOUNCEMENTS: Gherkin is out the next 2 weeks (next week on vacation and the following week at a 2nd F event) – so we need to decide if we want to skip or host it somewhere else.
COT: “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.” ‭‭Romans‬ ‭5‬:‭8‬ ‭

Tags: iron-sharpens-iron, Anchorman, Roddick, Popeyes, Fish Fry, Summit

Date: 2024-06-26
AO: thefarm
Q: Pad Thai
PAX: Trolley, Sparky_The Farm, Lumbergh, Matthew – Running Man, Squatter FNGs: None
COUNT: 6
WARMUP:

F3 – Q5: Just a lil beachy
Warm-Up 5:30 AM
Field prep:
Cones
Volleyballs

Please modify as needed and keep moving. If form is breaking down, modify. If you feel faint or get sick, pause exercise.

– Beet pickers
– Side-Straddle-Hops
– Quad stretches
– Kiss the knee (alternating)
– Arm circles
– x 12 small
– x 12 big
– (repeat reverse direction)
– Billy mays hays
– Calf stretches/Forward lunge stretch
– Mosey around the triangle (warm up jog)

THE THANG:

Warm-up throws between partners
1. Toss volleyball with both hands over head, back and forth 2. Alternating left and right arms tosses and overhead

100 overhead tosses as fast as possible between you and your teammate
– Penalty for drops, the one who threw it has to do 5 Merkins or 10 squats while the other retrieves the ball. Must complete penalty before count resumes

“granny” throws between you and partner. 75 successful throws between each other. Any drops are a 5 merkin penalty by thrower.

Crab walks
To a cone and back again
10x Crab walk each person (20 total for teams of two)

MARY:
– Starfish stretch:
– Start face-down
– One arm will stay stretched out behind you and you will twist your hips away from that arm behind and your shoulder, and use your leg to stretch out. Opposite hand can stabilize. – American Hammers
– Others decide any remaining Mary’s
– Rope Climbers
– Freddy Mercuries
– Flutter Kicks
– Rosalita’s

ANNOUNCEMENTS:
Q Friday: Sparky
Q Ruck: Pad Thai(?)
COT:
W.O.W.
Reading/listening to this book called “the One Thing” – We cannot give our focus to more than one thing at a time. Multi-tasking is a lie. You CAN alternate between tasks but too many alternations cut down on your productivity. Find the important things to focus your attention and energies on. Drill down to find the “one thing” in each week, each work day, each hour at home with our families. Ask “what’s the one thing that’s most important right now” in your moments and focus your energy and attention towards that.

End in Lord’s prayer

”So pray this way:
Our Father in heaven, may your name be honored, may your kingdom come, may your will be done on earth as it is in heaven. Give us today our daily bread, and forgive us our debts, as we ourselves have forgiven our debtors. And do not lead us into temptation, but deliver us from the evil one.“ ‭‭Matthew‬ ‭6‬:‭9‬-‭13‬ ‭NET‬‬

Tags: thefarm, Trolley, Sparky_The Farm, Lumbergh, Matthew – Running Man, Squatter