Category: Uncategorized

DATE: 2023-07-15
AO: Farm
Q: Sparky
PAX: Lumbergh, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: ssh, beet pickers. WMH. Grady corns. Mozy
THE THANG:
Six stations for band work around half a soccer field.
Merkins
Squats
Pull aparts
Side to side shuffles
Shoulder press
Curls
We went through circuit 3 x

MARY:
Rosalitas. Penguin crunches. Big boy sit ups. Flutter kicks. Superman’s. ANNOUNCEMENTS: Lumbergh on Q for Monday
COT:
Truly, matters of the world are in a bad state, but if you and I begin in earnest to reform ourselves, a really good beginning will have been made. “. St. Peter of Alcantara

DATE: 2023-07-14
AO: Aerie
Q: Rocketman
PAX: Passport
FNGs: None
COUNT: 2
WARMUP:

Bear crawl
Crab walk
Inchworms
Some stretches

THE THANG:

1. **Run one minute** or one circuit of the football field

2. **Carry the sandbag across your back 400 yards**

3. **Run 20 yards, do 2 reps of the Iron Chain exercise**

Do that five times, for a total of **100 yards of running and 10 reps of the Iron chain Exercise** .

The Iron Chain is basically a more controlled burpee. The main difference is that you walk your legs back to get into the pushup position instead of jumping them back. Then you do a pushup, then you walk them forward and stand.

4. **Carry the sandbag in the front rack or bearhug position 200 yards**

That’s one round.

Three rounds completed!

ANNOUNCEMENTS:

YJ moving day coming up the 22nd!
Brew run the first week of August!

COT:

Carry what you kill, then cook it and eat it. Practice being a man who follows through, startig in the little things (“sure, I’ll look later”) and that will lead to the big things.

https://www.desiringgod.org/articles/roast-what-you-kill

DATE: 2023-07-14
AO: Sparta
Q: Lightyear
PAX: Bluegrass, Monk, Doodles, Ashe, K-Pop, Hightower, Peanuts FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, down dawg/cobra Kai, and 1 lap around the school

THE THANG: 30 min EMOM 3 rounds. During “rest” the PAX carried the coup up and down the parking lot

0 – 10 min: 12 push press (odd min) & 12 burpees (even min)

10-20 min: 20 squats (odd min) & 20 KBS (even min)

20-30 min: 12 push press (odd min) & 12 burpees (even min)

MARY: 1 Big Boy

ANNOUNCEMENTS: Hightower offered up a possible Monday AO near Olympus.

COT: Red Pill and Intentionality. Each day we need to make intentional decisions to get better and do the right thing.

DATE: 2023-07-14
AO: Horizon-Ao
Q: CableGuy
PAX: Pilsbury, Sunshine, Strange Brew, 3 mile, Big Short, Kodiak, Poe, Booking, sticks, Magoo, Legacy, Disco, Defiance, Anchorman FNGs: Attache
COUNT: 16
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Cobra Kai, Fellowship Lap THE THANG: Pax split into two teams for four rounds of:
50 Copperhead Squats (IC)
40 BB Situps
30 Merkins
20 Bonnie Blairs (SC)
10 Kraken Burpees
400M Run
MARY: LBC, Toy Soldiers
ANNOUNCEMENTS: Sandlot: Be there.
COT: Q Source can be a lot, but there are pearls to be had there. One that stood out to me recently is concept of ‘Going Pro.’ This means accountability, structured routines, basically snapping out of it and taking control of your daily life. Workout this morning is an example of stepping up to that. Aye!

DATE: 2023-07-13
AO: Highlands
Q: Nano
PAX: LTD, Obadiah, Hard Knox, Jag
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, merkins, worlds greatest stretch
THE THANG: The PAX set-off around the field for a mosey with side-shuffles along the far goal line, then we ran backwards along midfield, followed by a full lap of Ricky Bobby.

Round 1: We got back to the start where a 20 lb smash ball was waiting. Each PAX did 5 burpee smashes while the rest of the PAX did burpees OYO. After we were all done, we did another run like above.
Round 2: This time we did 5 smashes on the 20 lb ball and 5 smashes on the 30 lb ball while the PAX did SSHs in cadence. Ended with another lap.

Round 3: We did 5 more burpee smashes with either ball while the PAX alternated with 10 merkins and 10 air squats.

As we proceeded to the run YHC pulled a detour leading the PAX to the parking garage down the street. The first round up the 7? flights of stairs was to make sure you touch every step. This ended with Tyson Merkins at the top (10 or 20 – who’s counting anyway).
We ran down the parking ramp until we reached the 3rd level. This one we bear crawled down. Before proceeding to the bottom.

The PAX then climbed the stairs again, this time hoping on the left, then the right, then both until we got to the second floor. We crossed the lot and made our way up the other set of stairs until we hit the top.

At the top we did 20 LBCs with our legs on the walls at 90 deg.

A quick jog down and mosey back to the field for mary.

MARY: Big Boys, Mountain Climbers, Pickle Pounders, Freddie Mercuries, and ended with Flutter Kicks.
ANNOUNCEMENTS: Keep thinking of ideas to impact the community through volunteering activities. Anchorman is heading to Zambia! Do what you can do to support him.
COT: This week is all about the Daily Red Pill, our daily commitment to accelerating ALL three Fs, our Fitness, Fellowship, and our Faith. When you make the commitment to go all in, to go 100% not just 99%, it eliminates all other options and actually makes things much easier. Do accept that 1% of lingering doubt, commit 100% to the things you value and don’t look back.