Category: Uncategorized

Date: 2024-04-03
AO: thefarm
Q: Infinity
PAX: Chile, Matthew – Running Man, Bettis (Lexington)
FNGs: None
COUNT: 4
WarmUp: SSHs, Squats, Don Quixote, Beet Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
– 60m Sprint
– 10 Chuck Norris Push-ups (aka, Knerkins)
– 10 American Hammers IC
– 10 Squat Kicks IC
– Chuck Norris fact (see below)

4 Rounds of the Following:
– 20m of Roundhouse Kicks
– Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 – Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 – Chuck Norris fact (see below)

2 Rounds of the Following:
– 20m Standing Long Jumps
– 10 Break Dancers
– 20m Bear Crawls
– CDDs
– Chuck Norris fact (see below)

Chuck Norris Facts:
1. When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
2. When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. 3. Chuck Norris counted to infinity—three times.
4. They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! 5. How many push-ups can Chuck Norris do? All of them.
6. Chuck Norris can divide by zero.
7. When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. 8. Chuck Norris threw a grenade and killed 50 people, then it exploded.
9. Chuck Norris has a diary. It’s called the Guinness Book of World of Records. 10. Bigfoot claims he saw Chuck Norris.
11. Death had a near-Chuck Norris experience.
12. Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. 13. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
14. Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

Mary: Flutter Kicks and Jamie (20 sec boat pose, 20 sec crunchy frogs, and 20 sec boat pose)

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

“Anything you want is just on the other side of an uncomfortable emotion.” – Sara Brewer

Anyone who has accomplished something great has learned to look on the positive side of what they can do and embrace the discomfort of doing something new or different. Embrace the discomfort. Accomplish great things.

Tags: thefarm, Chile, Matthew – Running Man, Bettis (Lexington)

Date: 2024-04-03
AO: thepatriot
Q: Strange Brew
PAX: 2 percent, Anchorman, Boardwalk, CableGuy, Ice Tea, SAAS, Shake ‘N’ Bake, Spud FNGs: None
COUNT: 9

WARMUP: SSH-IW-LBAC—CP—WMH—DD-CK-Lap
THE THANG: R1 – Curls/Overhead Press/Squat/WWII ; R2 – Blockee/Calf Raise; R3 – Chest Press/Curls/Atlas Press/WWII; R4 – Squat/Toe Taps/Coupon Merkins/Flutter. PAX divided into two groups. The first group ran a lap with Ricky Bobby + 2 burpees as the timer. Second group did a round of coupon exercises 20 reps per set. The groups alternated to work through the rounds.
MARY: 3 sets -20 Alt Shoulder Taps/20 Mountain Climbers; 20 Nolan Ryans; 30 Flutter kicks; 40 Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon is coming; check out new AO hamilton; convergence is coming
COT: YHC has his 20th wedding anniversary this week. Relationships require work at times, but like anything, you often get out of it what you put in. A message well understood by a PAX in the cold rain and gloom.

Tags: thepatriot, 2 percent, Anchorman, Boardwalk, CableGuy, Ice Tea, SAAS, Shake ‘N’ Bake, Spud

Date: 2024-04-03
AO: theaerie
Q: Lonestar
PAX: Rocketman, Dirty dog, Maestro
FNGs: None
COUNT: 4

WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
Butt kickers

THE THANG:
Song – why can’t this be love
5 jump squats + burpee for length of song

Mosey to wall
:52 hand stand (2x)

Song- Love Comes Walking in
Rifle carry 51yds
Suitcase carry 51 yds
Walking curls for girls 51 yds
Mosey

Song – Dreams (length of song)
26 yd
Lunges down – crab walk back
Broad jump down – bear crawl back
Mosey

Song – 5150
1 minute plank
Freddy Mercury, big boy, LBC, American Hammer

MARY:
ANNOUNCEMENTS:
COT: make every moment count!

Tags: theaerie, Rocketman, Dirty dog, Maestro

Date: 2024-04-03
AO: apollo
Q: Bluegrass
PAX: Juneau
FNGs: None
COUNT: 2

WARMUP: arm circles, squats, cherry pickers, WMH, legs…

THE THANG:
Tobata work out (45 on / 15 off)
Start with a lap
Do set of 5 arms, 5 legs, 5 abs exercises
Repeat 2 times

Arms
Merkins, arm clappers, Carolina dry docks, over head press, burpee Legs
Bonnie Blair’s, flutter kicks, squats, calf raises, alt lunges Abs
Big boys, penguins taps, LBC, plank, Freddy Mercury
MARY: included in above

ANNOUNCEMENTS: praise for friend’s dad who is healing after weeks of prayer. :pray:

Apollo’s last day is Wednesday April 24 which marks a year of posts at Hayfield secondary school. Come celebrate a great year! Juneau and Bluegrass on the Co-Q for the last dance.

COT: failure is the crucible which affords leaders a chance to grow. Don’t shy away from failure, as a leader own it, (pass praise/take blame) and apply lessons learned on the next thing.

Tags: apollo, Juneau

Date: 2024-04-02
AO: delphi
Q: Juneau
PAX: Nano, Doodles, Rambler, Peanuts
FNGs: None
COUNT: 5

WARMUP: SSH, Wiley Mays Hays, Cherry twist, downward dog, cobra Kai

THE THANG:
1st Round:
-the timer farmer carry’s two coupons to the 50 yrd line and back while Pax conduct squats -switch and continue to 50 and back
-40 and back while Pax do hand release merkins
-30 yrds/hand release merkins
-20 yrds/squats
-10 yrds/squats

2nd Round:
-50 yards and back while Pax complete the chest press on the ground -40 yrds/the row
-30 yrds/chest press
-20 yrds/the row
-10 yrds/the row

-farmer carry 100 yards with one block, switch hands and farmer carry back

MARY:
-flutter kicks with the block, LBCs, WW2s with a military press, I don’t remember, pickle pointers with a block.

ANNOUNCEMENTS: jumping regions challenge, train up for the Murph
COT: being an NC State graduate I have watched plenty of basketball over the last few weeks. The country has come to love DJ Burns and his infectious attitude. He was asked about his joy and he said if he ever did not enjoy playing basketball he would quit playing. He has spread his joy and fun to the team which has allowed them to enjoy each minute. Influence and infect those around you with your attitude to bring them up and be the best they can be.

Tags: delphi, Nano, Doodles, Rambler, Peanuts