Category: Uncategorized

DATE: 2023-04-07
AO: Horizon-Ao
Q: Disco
PAX: Jag, Magoo, Ice Tea, Median, Mr Haand, Old Bay, Snake (Will Harris), Yardbird FNGs: Attachè, Tomb Raider
COUNT: 11
Enjoying balmy weather and comforts of home, the Pax virtually toured Parks, Rocks, and Beaches for Spring Break. WARMUP: SSH, Moroccan NC, WMH/CPickers, D Dog/Child’s Pose

THE THANG:
Parks
Smoky Mtns – Bear Crawl
Rocky Mountain – Mountain Climbers (Reg)
Katmai – Crawl Bear
Yosemite – Rope Climb
Cascades – Mountain Climbers (Large)
Tasmania – Aussie Pull-ups
Bio Stop: Dirty Dog

Rocks
Voyageurs – Bent over row
Shiloh – Coupon Rifle Carry
Gettysburg – Grave diggers
Petrified forest – Curls
Mammoth Cave – Overhead press
Tucson – Murder bunnies
Manhattan – Rockettes
Bio Stops: Kettlebell, Coupon Squats

Beaches
Miami or Brooklyn Beach – J Los
Outer Banks – Zelenskyy twist
Myrtle Beach – Flutters
Going to the movies: Imperial Walkers
Gas Refill: Gas Pumpers

MARY: see above
ANNOUNCEMENTS: Murph – Memorial Day weekend.
COT: Take a minute to center and be the best version of yourself today.

DATE: 2023-04-07
AO: Patriot
Q: I Pity The Fool (CarPex)
PAX: Legacy, Major Payne, Anchorman, Lucius, Booking, I Pity The Fool (CarPex) FNGs: None
COUNT: 6
WARMUP:
~YHC led the Pax in a mosey around the track and out of the stadium all the way to the Knights of Columbus pool parking-lot
~Circle up for 41 SSH, calf stretch, runners stretch, pidgin stretch, Downward Dog and Sir Fasio (forward and reverse.)

THE THANG:
~1) B.L.I.M.P.S. Pain Train (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats) Pax ran 10 parking spots to do one exercise, run back to the start… run to the next spot (10 spots later) and do the next exercise then on the way back deconstruct what you built… continue till you spell blimp and deconstruct it.

~2) Indigenous Peoples run back to Parking-lot in-front of the Pool… 3 ran the parking-lot pickle while the others did Freddie Mercurys amrap.

~3) mosey back to flag
MARY: Thunderstruck (AC⚡️DC Song) burpee every time you hear Burpee

ANNOUNCEMENTS: Thanks to all who came out and stuck with me for the workout… so great to make it home and see how everything is the same & different after almost 20 years gone!

COT: Prayers for all who are traveling over the holiday, and Major Paynes daughter on a quick and speedy recovery.

DATE: 2023-04-06
AO: Compound
Q: Popeyes
PAX: Peanuts, Zeus, Hightower, Poe, Yardbird
FNGs: None
COUNT: 6
WARMUP: SSH, running warm up
THE THANG:
5 Burpees
10 star jacks
15 merkins

Stairs / run up the ramps / stairs

20 squats
20 big boi
20 LBC

3 rounds

MARY: One round of flutters but included in the workout

ANNOUNCEMENTS: Murph training

COT: Most of us will not hit an ice berg like the titantic. We will however get some leaks in our lives. Just like water from a leaking toilet, find it and fix it. Are there leaks in your life? Fix em.

DATE: 2023-04-06
AO: Olympus
Q: Popeyes
PAX: Peanuts, Zeus, Battleship, Wham-O, Flapjack, Juneau
FNGs: None
COUNT: 7
WARMUP: SSH, Couple laps with butt kickers, high knees, arm circles, raise the roofs, karaoke’s, etc

THE THANG:

Murder bunny to the 10
– 5 burpees
Murder bunny to the 20
– 10 burpees
– 1 lap with sprints
Murder bunny to the 30
– 15 burpees
Murder bunny to the 40
– 20 burpees
– 2 laps with sprints
Murder bunny to the 30
– 15 burpees
Murder bunny to the 20
– 10 burpees
– 2 laps with sprints
Murder bunny to the 10
– 5 burpees
– 2 laps with sprints
MARY:
50 Flutters
20 LBC’s
ANNOUNCEMENTS: Murph training on Monday’s
COT:
Who is going to win the Gervonta Davis and Ryan Garcia fight? You’re guessing if you don’t know. There are people who create the betting lines – they know the minutiae. If you are faced with something difficult, or want to be able to get through something, go to an expert.

DATE: 2023-04-06
AO: Freestate
Q: FIFA
PAX: CashOnly, Winston
FNGs: Brony
COUNT: 4
WARMUP:

20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:

Round 1
1 pax in center, does 10 cleans WC then 10 merkins then 10 taint scrapers then 10 merkins

All other PAX do AMRAP merkins until center pax is complete

New pax in center, outside pax amrap squats

New pax in center, outside pax amrap LBCs

New pax in center, outside pax low plank

Mosey the field

Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls, then 10 squats

Outside pax, amrap plank jacks

New pax in center, outside pax amrap high knees

New pax in center, outside pax low plank

New pax in center, outside pax amrap SSH

Mosey the field

MARY:

10 big boy sit-ups
15 scissors
15 X factor
10 dying crab cockroach
10 breakdancers
Plank o Rama

ANNOUNCEMENTS: despite what Brony and Winston claim, FIFA is the sweatiest guy at freestate COT: