Category: Uncategorized

Date: 2023-08-09
AO: compound
Q: Hightower , Sam Adams
PAX: Poe, Monk, Roddick, Yardbird, Doodles, Sam Adams, Hightower, Cowboy FNGs: 1 Cowboy
COUNT: 8
WARMUP:
Fellowship jog, stopping to stretch for a few laps.

THE THANG:
DORA round of 7 :
Goal line Burpees, run to mid line for Merkins

52 Card Pickup:
Spades: burpees
Clubs: merkins
Diamonds: lunge
Hearts: squats

MARY:
Ring of Fire

ANNOUNCEMENTS:
Welcome FNG, Cowboy
Sept 11 Stair Climb

COT:

Date: 2023-08-09
AO: compound
Q: Hightower , Sam Adams
PAX: Poe, Monk, Roddick, Yardbird, Doodles, Sam Adams, Hightower, Cowboy FNGs: 1 Cowboy
COUNT: 8
WARMUP:
Fellowship jog, stopping to stretch for a few laps.

THE THANG:
DORA round of 7 :
Goal line Burpees, run to mid line for Merkins

52 Card Pickup:
Spades: burpees
Clubs: merkins
Diamonds: lunge
Hearts: squats

MARY:
Ring of Fire

ANNOUNCEMENTS:
Welcome FNG, Cowboy
Sept 11 Stair Climb

COT:

Date: 2023-08-09
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, Lumbergh, Sparky
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
SSH
Calf raises
Arm circles
Mosey around the soccer fields

THE THANG:
10 10-count burpees
20 merkins
30 squats
40 4-count LBCs
Repeat

Bear crawl halfway across the soccer field, stopping at each intersecting line to alternate between doing 5 merkins and 5 shoulder presses

Lunge walk back to starting position, stopping at each intersecting line to do 5 situps or 5 attn circles.

Alternate between walking lunges and standing long jumps across the field. (Switch at each intersecting line.)

MARY:
Flutter kicks
Penguin crunches
Ring of fire (I forget the name, but it’s something like that. Alternating between holding legs off the ground 6 inches and holding legs at 90 degrees off the ground.) Rosalitas
Motivators

ANNOUNCEMENTS:
9/11 exercise at the DC mall

COT:
While on vacation (cruise to Alaska) last week, I appreciated 1. Spending time with my family and in-laws.
2. Not having Wi-Fi on the boat. Instead I spent more time thinking, praying, watching the water for whales, talking with family members, etc. It’s important to spend time away from technology.

Date: 2023-08-09
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, Lumbergh, Sparky
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
SSH
Calf raises
Arm circles
Mosey around the soccer fields

THE THANG:
10 10-count burpees
20 merkins
30 squats
40 4-count LBCs
Repeat

Bear crawl halfway across the soccer field, stopping at each intersecting line to alternate between doing 5 merkins and 5 shoulder presses

Lunge walk back to starting position, stopping at each intersecting line to do 5 situps or 5 attn circles.

Alternate between walking lunges and standing long jumps across the field. (Switch at each intersecting line.)

MARY:
Flutter kicks
Penguin crunches
Ring of fire (I forget the name, but it’s something like that. Alternating between holding legs off the ground 6 inches and holding legs at 90 degrees off the ground.) Rosalitas
Motivators

ANNOUNCEMENTS:
9/11 exercise at the DC mall

COT:
While on vacation (cruise to Alaska) last week, I appreciated 1. Spending time with my family and in-laws.
2. Not having Wi-Fi on the boat. Instead I spent more time thinking, praying, watching the water for whales, talking with family members, etc. It’s important to spend time away from technology.

Date: 2023-08-09
AO: apollo
Q: Bluegrass
PAX: MileHigh, Cut It Out (F3 The Chuck)
FNGs: None
COUNT: 3
WARMUP: Arm Circles, Michael Phelps, cherry pickers, down dog, etc THE THANG:
Fellowship lap
Start at the goal line, do 12 reps, your chosen move of travel to 10 yard line for 10 reps, etc all the way to the other goal line 12-10-8-6-4-2-4-6-8-10-12
12 – Burpees
10 – Merkin
8 – jump squat (Double Scoop)
6 – lunges (hard way)
4 – dry docks
2 – 2 minute Plank
Mode of travel options:
bear crawl / lunge walk / frog jump
We went down the field and back to the start
Fellowship lap

MARY: flutter kicks, American hammer, LBC, Sharron Stones, 2 other things.

ANNOUNCEMENTS:
Pop fly is hosting a 2nd F in the coming weeks.

COT: self help is a loaded word, a disarming questions to propose to someone is “what’s your daily stress level average between a 1-10”. If it’s above a 4+ consider why and reach out if you need to chat with someone. 7+ will wear on you and you should absolutely take time to address it, most likely with a professional. Adulting is hard and we don’t have to just bury it and deal with the stress mental health takes a commitment of time to address. If you see a buddy who seems stressed, ask them their stress level. It could be an eye opener for them and the push they need to get back on the right track.