Category: Uncategorized

DATE: 2023-06-30
AO: Aerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP/CoP

SSH, Imperial Walkers, Michael Phelps, Don Quixotes

THE THANG

Back and forth between the ends of the field. But on the way there, take the most circuitous route possible. On the way back, go straight.

Exercises:

Sandbag

– Squat
– Weighted lunges
– Clean
– Forward row
– Pull Throughs

Bodyweight

– Mountain climbers
– Jump rope
– Plank Jacks
– Jump Rope
– Merkins

6 MoM

Penguin taps, big boi situps, Freddie Mercurys

# ANNOUNCEMENTS

July 8th ruck and float!
1776 challenge for the month

# WORDS OF WISDOM

Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. Philippians 2:5‭-‬8 ESV

https://bible.com/bible/59/php.2.5-8.ESV

DATE: 2023-06-30
AO: Farm
Q: Matthew – Running Man
PAX: Moneyball, Firehead, Sparky
FNGs: None
COUNT: 4
WARMUP
Beet pickers
Willy Mayes Hayes
Arm circles
Calf stretches
Mosey around field

THE THANG
Tick tock burpees (10 count down, out, push up, Jack, legs in, stand up) Big boy situps
Run around the field on the yellow line. At each intersecting line drop, alternate between 5 pushups and 5 shoulder presses At halfway, switch to 5 squats and 5 lunges.
Next alternate between standing long jump, and walking lunge

MARY
American hammers
Crunchy frogs
J-Los
Freddy Mercury
Flutter kicks
Amazing Ws (is that what it’s called?)
Penguin crunches

COT
>From the book The Happiness Project, they conclude that there are many factors which determine happiness. A key factor is based on the strength of relationships. It’s important to strengthen the relationships we have; be the friend we’d like in others. I recently read that homeless people haven’t necessarily run out of money, but they have often run out of relationships # people they can rely on for help.

DATE: 2023-06-30
AO: Horizon-Ao
Q: Disco
PAX: Defiance
FNGs: Undertow, Tomb Raider
COUNT: 4
WARMUP: Rockettes, M Phelps, Moroc NCs, D Dog/up dog/child’s pose, worlds greatest Stretch THE THANG:
Lost Ark – 3 sets
Inverted Wall Merkin
Side kicks
Squat jumps
Overhead claps
Lunges

Temple of Doom – 3 Sets
Grave diggers
Kettlebells
Bear crawl
Chest press
Dips
Carioca

Last Crusade
Railroad Tracks
Escape the Ball

COT: Lessons from Indiana Jones: Everyone deserves a soundtrack behind them. Do your own stunts. Fight evil. Age is just a number. Keep a good fitness program (and a well-connected agent) to remain a leading man.

DATE: 2023-06-30
AO: Patriot
Q: citrus
PAX: bogey, Pop Fly, Toolbox, 2 percent, Elvis, Jenner, Major Payne, Patchouli, Hightower, Fish Fry, Big Short, Jag, Legacy, Bone, CableGuy, Vila, Lazlo, Short Rib, Smokey, Roddick, sticks, Coat Factory FNGs: None
COUNT: 23
For Lazlo’s respect birthday, his M bought t-shirts with his childhood photo on it – which he didn’t realize was a photo of him for the first few minutes. They say the mind is the second thing to go…

WARMUP: SSH, squats, WHM, cherrypickers, arm circles, down dog, WGS

THE THANG:

Modified version of the Filthy Fifty. Split into 8 teams. Starting from the center circle on the soccer field, each team grabs a cone and does the following exercise, coupon carrying to different locations first: 50 Stepups (IC) (coupon carry to home bleachers)
50 COUPON Swings (coupon carry to ticket booth)
50 Walking Lunges (coupon carry to end zone corner)
50 Gas pumpers (IC) (coupon carry to end zone corner)
50 COUPON Overhead press (coupon carry to shotput area)
50 Supermans (coupon carry to end zone corner)
50 COUPON Thrusters (coupon carry to home bleacher stairs)
50 Burpees (coupon carry to end zone corner)
50 Jumping Pull-Ups (coupon carry to Pullup bar)
50 Jump Rope (IC) (coupon carry to snack bar)

Complete in any order, but each team must do all 10 exercises and can only do the exercise if they have the cone for that exercise. If the team has done all of the available cones aster completing a round, 5 burpee penalty and then hold plank while waiting for a new cone to return. If a team forgets its cone, one PAX sprints back to retrieve it while the rest do burpee penalties until he returns (file this “rules YHC thought of, but forgot to tell anyone else).

MARY: LBC x50, flutter kick x50, Nolan Ryan x50

ANNOUNCEMENTS: ruck and float 7/8 at 0530 from EFC parking lot (bring a float and life jacket); 9/11 stair climb; July challenge

COT:
1: Today is last day of Pride month – if someone you know is in that community and you haven’t reached out this month, do it today.

2: Small things can make a difference. YHC’s mailman lost the key to his truck on Saturday and was looking for it at each house he had already delivered to. YHC made a simple offer of “if you need anything, just ring the doorbell”. 2 hours later, he did just that, asking if he could have a glass of water – exhausted after delivering the entire neighborhood on foot on the hottest day of the year and still not finding his keys. A couple days later he rang the doorbell full of gratitude – turns out it was his second week on the job and he thought he was going to get fired, and a kind word of support and a glass of water made all the difference to him. Never underestimate your ability to make a difference for someone else, even with a small gesture.

DATE: 2023-06-26
AO: Farm
Q: Gekko (Keith Capp)
PAX: Firehead, Gekko (Keith Capp), Infinity, Sparky
FNGs: None
COUNT: 4
WARMUP:
* Side straddle hops x 20, IC
* Michael Phelps x 20, IC
* Cherry Pickers x 15, IC
* Imperial Walkers x 15, IC
THE THANG:

Each PAX will write down their phone number. We will draw numbers and work through everything as a team. Going through phone numbers till we are out of time.

Exercises:
0- Sprint across the field
1- 40 Coupon Swings
2- 35 Jump Squats
3- 30 Merkins
4- 30 Coupon Shoulder Press
5- 30 Hammer Curls w/ Bricks
6- 20 Skull Crushers
7- 100 Calf Raises
8- 15 Burpees
9- 30 Coupon Bench Press
“-“- 1 Lap around half of soccer field

Example:
571-439-9089
5- 30 Hammer Curls (Coupon)
7- 100 Calf Raises
1- 40 Coupon Swings
1 Lap
4- 30 Coupon Shoulder Press
3- 30 Merkins
9- 30 Coupon Bench Press
1 Lap
9- 30 Coupon Bench Press
0- Sprint Length of Garage
8- 20 Burpees
9- 30 Coupon Bench Press
If time permits, grab another # and do it again

MARY:

* Elbow plank
* Penguin Crunches
* American Hammers
* Rosalitas
* Side crunches

ANNOUNCEMENTS: @infinity is going
On vacation

COT:

“You cannot control what happens to you in life, but you can always control what you will feel and do about what happens to you.” — Harold S. Kushner