Category: Uncategorized

DATE: 2023-02-17
AO: Patriot
Q: Big Short
PAX: 2 percent, Anchor Man, bogey, Booking, citrus, El Niño, Ice Tea, Lazlo, Legacy, My Space, Shake ‘N’ Bake, Smokey, Strange Brew, Sunshine, Wedding Singer, XL, Patchouli FNGs: None
COUNT: 18
WARMUP: Side straddle hops, yada, yada, yada

THE THANG: PAX divided into four groups. Each group does four sets of three exercises each, running a lap after each set. Once one member of the group finishes the exercise count, the group moves on to the next exercise.

Set 1: 70 shoulder presses, 40 lunges, 10 blockees.

Set 2: 70 mercans, 40 coupon squats, 10 blockees.

Set 3: 70 Atlas shrugs, 40 dips, 10 blockees.

Set 4: 70 curls, 40 jump overs, 10 blockees

MARY: the normal stuff, plus shoulder taps for Cable Guy.

ANNOUNCEMENTS: I’m a little fuzzy on what was said here.

COT: see the title of the workout.

DATE: 2023-02-14
AO: Freestate
Q: CashOnly
PAX: Butter, Cannoli, CashOnly, Deagle, Dungeon Master (Amon), FIFA, Horshack FNGs: None
COUNT: 8
Warm Up
· SSH x 25 IC
· Mountain Climbers x 15 IC
· Plank Jacks x15 IC
· Michael Phelps x 15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Arm circles – x 15 IC

The Thang:– Coupon Dora 5-4-3-2-1

Split in two teams – 4 sprints up the Jacob’s hill before taking turns o 500 Chest press
o 400 Upside-down rows
o 300 Jump over
o 200 Curls
o 100 Squats

If time – recovery with suicide burpees

Mary:
· LBC x20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Sizers x20 IC
· Reverse Crunches x 20

DATE: 2023-02-15
AO: Patriot
Q: Anchor Man
PAX: bogey, Big Short, Legacy, Boiler, Shake ‘N’ Bake, Grape Ape, Maguire, Passport, Sunshine, Ice Tea FNGs: None
COUNT: 11
WARMUP: SSH, LBACs, hillbillies, cherry pickers, World’s greatest stretch down dog, cobra Kai

THE THANG: The Odyssey
Mosey to the Parking lot – lunges OYO for 20 yards
10 x Burpees

Mosey to Amphitheater
10 x Box jump
10 x Dips
10 x Derkin
*Repeat – second round, 25 x Box Jump

Mosey to Little Falls
20 x squat jumps

Mosey to Harrisonburg
20 x burpees

Mosey to Horizon AO
20 x merkins

Mosey around Horizon F3
5 x burpees

Mosey to Patriot AO
50 yard-sprint
MARY: 20 x LBC
ANNOUNCEMENTS: Grow Ruck
COT: Seizing a vision. Be determined. Don’t let setbacks take you away from your vision. Stay persistent.

DATE: 2023-02-15
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Sparky, Infinity
FNGs: None
COUNT: 4
WARMUP
SSH
Beet pickers
Willy Mays Hayes
Arm circles
Mosey

THE THANG
Sprint to end of the field
Glute bridges
Bear crawl to 1/4 of field
Bulgarian split squats
Crawl bear to 1/2 of field
Single leg glute bridges
Lunge walks to 3/4 of field
Reverse lunges
Butt kickers to beginning
Donkey kicks
5 10-count burpees
Motivators

MARY
Flutter kicks
LBCs
Penguin crunches

COT
You can’t have a good Thanksgiving meal without a little bit of ketchup on the side. Patrick Mahomes

I feel like, even if something goes wrong, I have confidence in myself and my team that we’ll fix it. Patrick Mahomes

DATE: 2023-02-16
AO: Highlands
Q: Rambler
PAX: XL, Jag, Trolley, Obadiah, Hard Knox
FNGs: None
COUNT: 6
WARMUP: Jag led – S-s-hop, c-pickers, w-m-hays, c-kai, d-dog, merkins (thx Jag!) THE THANG: Rambler Dice Games. 1. do or Die, 2. roll around. 3 hit & run MARY: LBCs, Dead Starfish, leg incline
ANNOUNCEMENTS: GTE, Sparta Road Cleanup Sun 7-9am at Sparta
COT: every evening seems to present itself with a new cot topic. last night my son shared with me that he was breaking up with his girlfriend and in that it was a mixed feeling of sadness and pride that he’s going through this journey and surprisingly with some strength and humility – it’s incredible to watch him grow as a young man. I’m grateful for the opportunity to be there for him and to have him share this with me. it reminded me how important it is to make sure you are always working to keep lines of communication and a strong relationship intact with your children and your wife. final note I encourage all of you men get out there and visit other AOs.