Category: Uncategorized

DATE: 2023-05-26
AO: Farm
Q: Lumbergh
PAX: Infinity, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:

Side Straddle Hops
Beet Pickers
Arm Circles
Calf Raises
Jog Around the field

THE THANG:

2 ROUNDS
Merkins x15
Lunges – 30 meters – OYO
SSH – 30
Squats – 30
Bear Crawls – 30 meters – OYO
SSH – 30

2 ROUNDS
Wall Sits -30 seconds
15 Carolina Dry Docks
20 bench step-ups (same leg)
15 dips
LBCs – 25
Squats x 30
Mountain Climbers – 20

MARY: starfish crunches, dying cockroaches, Superman fonzi

ANNOUNCEMENTS: Monday’s workout will be at 7

COT: story of a farmer and about our impact despite not being perfect….
A farmer had two kids that he would ask them to daily to go down to the stream to get water for his farm. One of the boys was tall and strong and would never spill a drop. The other was small and skinny and would splash and pour water out as he walked. He would often have to take 2-3 trips each day just to get the same amount of water as his brother. He was sad that he wasn’t contributing as much as his brother and felt useless. Upon learning that his son was sad the farmer asked him to join him on a walk. They walked the same path as always but as they walked the farmer point out all the wonderful life the sprung up around them – beautiful flowers, young trees, lush grass. The farmer noted that his was responsible for all of this beauty – if hadn’t spilt water every day the plants would not have grown. The son released that despite his flaws – he still helped those around him grow even when he wasn’t aware of it

We have more impact then you know. Don’t focus on our flaws and recognize the value we bring. Don’t let pursuit of perfect get in the way of serving your purpose.

DATE: 2023-05-25
AO: Olympus
Q: Peanuts
PAX: Hightower, Nano, Obadiah, Pop Fly, Doodles, Fortran
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP; MP; DB; DD; WGS
THE THANG: Pair up. 5 or stations each with 3 exercises and identified reps. Rotate when done. 1. 50x curls; 50x OH press; 50x rows
2. 50x merkins; 20x burpees; 25x Carolina dry docks
3. 50x Bulgarian split squats; 50x calf raises; 20x Box Jumps 4. 50x wall LBCs; 25x Mike Tyson Push-ups; 20x Donkey Kicks
5. Farmers carry up the ramp and back while other pax planks/switch MARY: 25x BBs; ring of fire; 10x Toy Soldiers
ANNOUNCEMENTS: Camping: Murph; welcome to our FNG @Fortran
COT: Stay vigilant. Don’t sleep on the work you need to do.

DATE: 2023-05-25
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Butter, FIFA
FNGs: Mumford, SkyNet
COUNT: 7
Warmup:
Side-Straddle-Hop: 25 IC
Swingbillies: 15 IC
Arm circles/Chinooks: 10/5/5/10 IC
Cherry Pickers: 15 IC
Mountain Climbers: 15 IC
Hairy Rockettes: 15 IC
Plank Jacks: 15 IC
Slow Windmills: 15 IC

Mosey to school playground

The Thang:

10 burpees
Wall-sit
Bear crawl across blacktop and back

Sprint across field and back

10 merkins
25 step-ups
El Capitan across the blacktop and back

20 Shoulder Taps
25 high knees
Frankensteins across the blacktop and back

Sprint across field to bottom of hill

Backward hill climbs with 2 burpees on top
15 Overhead Claps

Back to parking lot
Mary:
Freddie Mercury x 15 IC
Big boy sit-ups x 15 OYO
Flutters x 10 IC
Plankorama/Nolan Ryans: 10/10/10/10/10 IC
LBCs x 15 OYO
Scissors x 10 IC

Announcements: Baseball game today, Murph this weekend, Dad’s camp next weekend, Road cleanup in June 3,

COT: As a wedding gift to my son and my soon-to-be daughter-in-law, I have been putting together a photo album of Curveball’s entire life. Putting aside how amazing it is that Sue and I,, and my parents, and my kids ever looked so young, it has really been wonderful to remember some of the good times that we need reminding of. So, particularly for you guys with young kids, enjoy them as much as you can, while you can. The time passes so fast. And, for any of you guys with older kids who are out of the house, take a little time to look back at whatever memories you’ve got from years ago. And then, give them a call, tell them you love them, and look forward to the next time you can be together. We’ve got 3 F’s here, but the other F, for family, may be the most important one we’ve got. Make the most of it, while you can!

DATE: 2023-05-24
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Sparky, Firehead, Lumbergh, Moneyball
FNGs: None
COUNT: 6
WARMUP
Willy Mays Hayes
Itty bitty arm circles
Beet pickers
Calf raises
Micheal Phelps
Mosey around soccer fields

THE THANG
30 Hungarian split squats
40 Squats
50 Glute bridges (single leg)
60 LBCs
50 glute bridges
40 squats
30 Hungarian split squats

Bear crawl to other side of the field (30 SSH halfway)

10 burpees
20 Bonnie Blairs
30 lunges
40 LBCs
30 lunges
20 Bonnie Blairs
10 burpees

Crab walks to other end (60 count plank)

10 derkins
20 dips
30 squat thrusts
40 LBCs
30 squat thrusts
20 dips
10 derkins

COT
If you aren’t moving forward in your life there is some idea, mode of action, or habit you’re so in love with you won’t let go of it.

DATE: 2023-05-24
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, 2 percent, Purple Rain, Mr Haand, vplaxico, 3 mile, Trifecta, SPINAL TAP, Gherkin, Median, citrus, sticks FNGs: Attache, Blart
COUNT: 15
WARMUP: Cpicker, WMH, plank series, perfect stretch, multi-gait mosey
THE THANG: Assorted exercises separated by mosey and handstands against the fence MARY: Ring of fire leg pushdown
ANNOUNCEMENTS: Monday workout at 7 am
COT: Spending time upside down might be out of our comfort zone, but it brings us a new perspective. Try to get out of your comfort zone and consider the world in a new light.