Category: Uncategorized

DATE: 2023-05-27
AO: Sandlot
Q: Nano
PAX: Jenner, Legacy, Langston, Lazlo, Booking, bogey, Traveler FNGs: Blart
COUNT: 9
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps, air squats, merkins

THE THANG: After a quick warmup on the field, we started with some mediball burpees across the field. After every medicine ball toss the pax would run to the other end of the field and do: 1-burpee (40 lb ball), 2 burpees (30 lb ball), 3 burpees (20 lb ball). After every toss, we had to throw a different ball. We made it down and back.

After we dropped off the medicine balls, we made our way over to the play ground and bear crawled and crab walked around the perimeter. Halfway through we stopped for some air squats.

A short mosey over to the volleyball ball sandlot then it was time for a quick game of Bonnie Blair Volleyball. Each team can hit as many times as they need to get it to the other side, but after each bump or set the PAX did 2 BBs. For scoring, we started at 5 burpees each, the team that scores does one fewer burpee for that point until they reach 0. Round 1 was 5-0, round 2 was 0-5, no time for a tiebreaker, we were off to the next stop.

We made our way to the pavilion and grabbed a spot on the picnic table and each pax counted out: -10x-step ups,
-5x-dips,
-5x-foot-release air squats (think about it)

On to the basketball court where we had about 10 minutes of 5v4 basketball.

MARY: Over onto the tennis courts we had 3 HIM doing WWII, while the others battled at the next with some badminton and beach paddle ball, winner says, loser heads to WWII station. ANNOUNCEMENTS: Look for the #qsource channel, integrating topics each week.
COT: We can all both use some grace and give a little grace when dealing with others. We don’t know what is troubling someone so rather than reacting, it’s best to just step back, take a pause and give some grace.

DATE: 2023-05-27
AO: Olympus
Q: Doodles
PAX: El Camino, El Niño, Hightower, Hoolihan, Juneau, Obadiah, Peanuts, Rollingstone, YNAB FNGs: De Ratio and FNG-Bo knows
COUNT: 12
WARMUP: SSH, Cherry pickers, Willy mays, down dog, world’s greatest stretch, high knees, karaoke, super Marios
THE THANG: Did exercise then sprinted width of field then mosey bleachers single file then back to field for next exercise and repeat across field in other direction. For 5 rounds. Exercises were:
10 Jump Squats
20 burpees
30 merkins
40 forward lunges
50 backward lunges
Then frisbee

MARY: with frisbee
ANNOUNCEMENTS: murph on Monday, Dads camp, possible convergence on Father’s Day weekend
COT: Love each other. Everyone is created in the image of God. Reflected on Ronans 12:9-12

DATE: 2023-05-27
AO: Farm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp)
FNGs: None
COUNT: 3
WARMUP: SSH, Michael Phelps, surrenders, beet picker, WMH, Mozy THE THANG:
30 merkins
20 glute bridges
20 speed skaters
Plank
20 Moroccan Night Clubs

25 merkins
Same set

20 merkins
Same set

15 merkins
20 Suzanne Sommers
20 Bobby Hurley
Al Gore
20 Shoulder press

10 merkins
Same set

MARY: flutter kicks, lbc, penguin crunches, rosalitas

ANNOUNCEMENTS: workout Monday at 7 am
COT:
“Take care of your health, that it may serve you to serve God. “. St Frances DeSales

DATE: 2023-05-26
AO: Sparta
Q: I-Beam
PAX: Nano, Fortran, Zeus, Lightyear, Bluegrass, Gadget, K-Pop, Peanuts FNGs: None
COUNT: 9
WARMUP: Mosey around the softball field, SSHs, Arm Circles, Cherry Pickers, Squats, Michael Phelps THE THANG:
Thang 1 – 11s with 10 diamond merkins and 1 squat. Run about 30 yards for 9/2, back to start for 8/3…repeato until 1 diamond and 10 squats.
Thang 2 – 4 merkins and 4 single count lunges, run about 30 yards and back for 8 merkins/8 single count lunges, run about 30 yards and back…repeato with all exercises done at start with 16/16, 32/32, and 64/64 reps.
Thang 3 – Circle Up for Every (Half) Minute on the (Half) Minute merkins. 10 merkins every 30 seconds. That’s another 100 merkins in 5 minutes for a grand total of 279 merkins.
PAX circled up to complete the final 21 merkins as a group to reach an even 300 merkins.

Mosey around the softball field to work out the legs and arms.

MARY: Each PAX offered an exercise.
ANNOUNCEMENTS: Dads camp, Murph on 5/29, qsource channel
COT: Memorial Day is about honoring those who gave the ultimate sacrifice while serving their country. Take the time to keep those in mind as you celebrate the holiday weekend.

DATE: 2023-05-26
AO: Horizon-Ao
Q: Gherkin
PAX: Kodiak, Magoo, Disco, sticks, Poe, Old Bay, 3 mile, Yardbird, Mr Haand FNGs: Attache, Blart
COUNT: 12
THE SOUNDTRACK: Summer Wind, Old Blue Eyes; In the Summertime, Mungo Jerry; Summer in the City, The Lovin’ Spoonful; Summer Nights, Olivia Newton-John & John Travolta; Summertime, DJ Jazzy Jeff & The Fresh Prince; Fins, Jimmy Buffett; Island in the Sun, Weezer; I Wanna be a Lifeguard, Blotto; Ice Cream Man, Van Halen; All Summer Long, Kid Rock; Surf Wax America, Weezer; Heat Wave, Glass Animals

WARMUP: SSH, Arm Circles, Michael Phelps, Cherry Pickers, Willie Mays Hays, Surfing Squats

THE THANG: – F3 Cornhole
Break into 2 teams
Each team plays on their own board
Pax alternate throwing bean bags
All pax besides the one throwing and the one “on deck” are exercising
Once either team has thrown 4 bean bags through the cornhole, both teams recover.
The winning team blindly selects 2 exercises from the hat for the next round and chooses which one they will do and which one to give the other team Repeat
Exercises included all of the F3 favorites, and some new ones such as the Dancing Crab, Double Merkin Burpees, and Breakdancer Merkins

MARY:
LBCs, JLo (led by 3 Mile), Plank Saw (led by Magoo), Flutter Kick (led by Disco)

ANNOUNCEMENTS:
Murph on Memorial Day Monday, details on Slack
Bible Study Thursdays at Anchorman’s House, details on F2 channel 7am start @horizon-ao on Memorial Day Monday

COT: May is Mental Health Awareness Month. Many people are ashamed or embarrassed to talk about it, but have no problem telling people about their physical injuries. Mental Health is no different. It’s not your fault and doesn’t come from being weak. If you need to talk, reach out to someone. NAMI is one non-profit Mental Health organization. Look them up on the Google – they have a free hotline.