Category: Uncategorized

Date: 2024-04-10
AO: thefarm
Q: Trolley
PAX: Lumbergh, Moneyball, Gator, Squatter, Sparky
FNGs: None
COUNT: 6
WARMUP: ssh, ibac, rockettes, wmh, cherry pickers, down dog, kobra kai, mosey around triangle
THE THANG: B.L.I.M.P.S. = 5 burpees, 10 lunge each leg, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats.
Matriculated down the field doing BLIMPS along each line and follow the leader with karaoke, back pedal, skips, and sprint in transit
MARY: pax choice (Freddie Mercurys, Noland Ryans, Flutter kicks, rosalitas, etc) ANNOUNCEMENTS:
COT: Introduced the PAX to the story of Col. Dale Dorman 2x purple heart recipient (Beirut & Vietnam) who referred to himself as a “Christian, husband, minister, and marine.” Dale put me in my place once when i insisted he didn’t need to stand to greet me (you may not but I need to, this is how I was raised). He was a man of integrity, strength, and love. Meditated on the verse:
2 Timothy 1:7 “for God does not give us a spirit of fear or timidity but of power, love, and self-control.” Ended in prayer.

Tags: thefarm, Lumbergh, Moneyball, Gator, Squatter, Sparky

Date: 2024-04-13
AO: thesandlot
Q: Boardwalk
PAX: Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None
FNGs: 1 None
COUNT: 6

WARMUP: SSH; MP; DQ; WMH; CP; DD; GSE; KK

THE THANG: Rings of fire with medicine balls and block ranging 10 – 35lbs (rotating weights between PAX every 10 reps for each exercise). Ring 1 (Upper body): 6 x 10 OH Press; 6 x 10 Curls; 6 x 10 Tricep Ext; 6 x 10 BO Rows; Bear crawl 2 x 40 Yd bear crawl; 2 x 40yd run. Ring 2 (Core): 6 x 10 WW3; 6 x 10 V Ups; 6 x 10 FKs; 6 x 10 LBC; 2 x 40yd SS Squat; 2 x 40yd run. Ring 3 (Lower body): 6 x 10 Lunges; 6 x 10 C Raises; 6 x 10 Squats; 2 Laps.

MARY: DD; KK

ANNOUNCEMENTS: Look for a blasts on Boneathon and CSAUPs

COT: Q’s thoughts on the reward of taking the time to invest in others.

Tags: thesandlot, Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None

Date: 2024-04-13
AO: olympus
Q: Pop Fly
PAX: Hightower, Ashe, Popeyes, Peanuts, SBF, Roddick, Dr J, Doodles FNGs: None
COUNT: 9
WARMUP: The good stuff plus the Scorpion
THE THANG: Traveling Jack Webb, Lunge Walk + Squats, Running Laps + Tick/Tock Burpees, Ultimate Frisbee MARY: Along the way during Ultimate Frisbee
ANNOUNCEMENTS: Road Clean Up, Convergence, Murph
COT: Personal responsibility

Tags: olympus, Hightower, Ashe, Popeyes, Peanuts, SBF, Roddick, Dr J, Doodles

Date: 2024-04-10
AO: freestate
Q: Deagle
PAX: Winston, Dungeon Master, Mark Michael, Cannoli, FIFA (F3 The Capital), Mumford, Bachelor, Brony FNGs: None
COUNT: 9
WARMUP:
– Mosey to the parking lot and back.
– Imperial Walkers x15 IC
– Hairy Rockets x15 IC
– Best worlds stretch x8 IC
– Shoulder Taps x10 IC
– Plankjacks x10 IC
– Merkins x10 IC
– Cobra-Kai x10 IC
– SSH x20 IC
– Michael Phelps x10 IC
– Willie Mays Hayes x8 IC
– Windmills x10 IC
– Cherry Pickers x10 IC

THE THANG:
– 1 & 10 (Burpees and Merkins)
– 5-4-3-2-1 Jacob’s ladder with squats

MARY:
– Dying Cockroach
– V-Ups
– Reverse Crunches
– Dolly’s,
– American Hammer
– Outlaws + Flutters

ANNOUNCEMENTS:
– None

COT:
– None

Tags: freestate, Winston, Dungeon Master, Mark Michael, Cannoli, FIFA (F3 The Capital), Mumford, Bachelor, Brony

Date: 2024-04-12
AO: thefarm
Q: Squatter
PAX: Firehead, IKEA, Moneyball, Infinity, Matthew – Running Man FNGs: None
COUNT: 6
WARMUP:
SSHs
Grady Corns
Don Quijote
Willie Mays Hayes
Imperial Walkers
Mosey around the triangle

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Merkins
200 – LBC
300 – Squats
100 – Merkins

Weird ring of fire: Bonnie Blairs and Hillbilly

MARY:
Rosalitas
Penguin Crunches
Rope climbers
American Hammers
A few other exercises as suggested by the PAX

ANNOUNCEMENTS:
Road cleanup Sat. April 27
Ruck tomorrow (Saturday)
Running Man has Q on Monday

COT:
Discipline is conditioning your brain to not give a crap if it’s hard or it hurts or it sucks. If it needs to get done, it gets done.
“Doing hard things” is a habit that must be practiced, or, like all habits, it will be lost.

Tags: thefarm, Firehead, IKEA, Moneyball, Infinity, Matthew – Running Man