Category: Uncategorized

DATE: 2023-07-03
AO: Patriot
Q: Lazlo
PAX: Anchorman, Peanuts, Bone, Lucius, Major Payne, Vila, sticks, Smokey, CableGuy, citrus, Booking, Legacy, Fish Fry, Snake (Will Harris) FNGs: None
COUNT: 15
It was a lazy 7am start for the PAX this morning. Unless you did a 0530 ruck. Or a 0600 Horizon double. That’s not lazy. The rest of us had to get the day started sometime. So we did.

WARMUP: SSH, imperial walkers, hillbillies, copperhead squats, tempo merkins, cherry pickers, willy mays hayes, michael phelps, down dog, WG stretch.

THE THANG: Moseyed to the bottom of 30th St hill, with a few burpees interspersed along the way. The PAX ran up the hill, did an exercise, ran down the hill, and did an exercise. Repeato, but alternating running forward and Bernie Sanders up the hill. The exercises were: Top: Merkins, plank punch, dry dock, OH clap, shoulder taps, seal clap
Bottom: American hammer, hillbillies, LBCs, flutter kicks, penguin crunch, Freddie Mercuries
We ran through the arena on the mosey back and stopped for some dips and derkins, then made our way back to the field. Before Mary there was a quick soccer/lacrosse challenge. It was confusing. And burpees.

MARY: WWIs, toy soldiers

ANNOUNCEMENTS: Ruck float

COT: The Q read two quotes:
“If you haven’t grown up by age 50, then you don’t have to.” anonymous

“May we think of freedom not as the right to do what we please but as the opportunity to do what is right.” Peter Marshall

DATE: 2023-07-03
AO: Farm
Q: Firehead
PAX: Moneyball, Trolley, Sparky, Firehead, Matthew – Running Man FNGs: None
COUNT: 5
WARMUP:
Grady Corns
Don Quixotes
Mosey around the field
THE THANG:

Merkins, Shoulder dips, Derkins

Crab walk to midfield
Plank,Shoulder taps, Australian snow angels

Bear crawl to field edge
Air Squats, Calf raises,Bonnie Blairs

Mosey around field back and repeat

Mary: LBCs, Bicycle Crunches, WWIs, Crunchy Frogs, Side Crunches

ANNOUNCEMENTS:
COT:

>From #qsource – Get Right: As with rafting, you must get yourself Right to face the waves and trials that you must certainly face, not only for yourself but for those whom you may be called to lead.

“The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.”

DATE: 2023-07-03
AO: Aerie
Q: Chasqui
PAX: Chasqui
FNGs: None
COUNT: 1
Pt. 5 Murph workout
* Warm-up:
* Michael phelps x10
* Fwd lunges L/R x10
* High kicks L/R x10
* Cherry pickers x10
* Side straddle hops x10
* Pt. 5 Murph Workout:
* 10 pull ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pulls ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pull ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pull ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pull ups
* 50 squats
*
* Cool-down:
* Mix stretches
* COT: Embrace and lift each other up, inspire one another, and celebrate our nations 247th! * Announcements: check the channel for updates.

DATE: 2023-06-26
AO: Aerie
Q: Lonestar
PAX: QSignups
FNGs: None
COUNT: 1
WARMUP: mosey 1/2 mile
THE THANG: 1/2 Murph. 10 sets – 5 pull-ups, 10 merkins, 15 air squats MARY:
ANNOUNCEMENTS: brewery run with Passport coming up
COT:invite a friend goal! Bring someone before summer is out😀

DATE: 2023-06-29
AO: Olympus
Q: I-Beam
PAX: MacGruber – F3 Southsid3, Tool Time, Rollingstone, Rambler, Flapjack, Hightower, Peanuts, Monk FNGs: HoJo
COUNT: 10
WARMUP: SSHs, cherry pickers, Michael Phelps
THE THANG:
Part 1
PAX moseyed to the hill next to the parking lot and completed several rounds of crawl bear down and bear crawl up the hill with burpees awaiting the group at the top for sets of 10, 8, 6, 4, and 2. Part 2
PAX moseyed back to the football field for a double block Dora of the following: 100 Double Block Rows – Partner ran to 30 and back

150 Deep Incline Merkins (both blocks on end, chest all the way down) – Partner ran to 30 and back

200 Curls (just 1 block) – Partner ran to 30 and back

250 Air Squats – Partner Farmer Carried both blocks to 30 and back

MARY: Continued Dora. PAX completed each exercise until each member of group ran to 30 and back: big boy situps with block, windshield wipers, american hammer with block, man-makers, jump squats, monkey humpers, and burpees for good measure. ANNOUNCEMENTS: Ruck and rafting, 9/11 stair climb
COT: Q Source – Preparedness. Make sure your raft is right because you don’t know when you will need to face rough waters.