Category: Uncategorized

DATE: 2023-02-11
AO: Farm
Q: Sparky
PAX: Infinity
FNGs: Buzz
COUNT: 3
WARMUP: SSH, Michael Phelps, Surrenders, Beet pickers, Don Quixote’s, Mozy
THE THANG: Merkins, jump squats, seal jacks, donkey whips, planks, side planks, Moroccan night clubs, shoulder press, bird dogs, standing long jump, merkins MARY: lbc, flutter kicks, rosalitas
ANNOUNCEMENTS:
COT: according to Darwin, it’s not the strong or most intelligent that survive but those who are able to adapt. So, it’s good to be strong and intelligent but better to be able to adapt to changes in the environment.

DATE: 2023-02-10
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: SSH, Michael Phelps, surrenders beet pickers, WMH, neck rolls, Mozy
THE THANG: tempo merkins, seal Jack’s, ranger merkins, knife squarts, wall sits, shoulder press. Monkey humpers, flute bridges MARY: lbc, , Rosalita, flutter kicks, Nolan Ryan’s
ANNOUNCEMENTS: none
COT: “Great occasions for serving God call me seldom, but little ones surround us daily. “ St Francis DeSales

DATE: 2023-02-10
AO: Patriot
Q: CableGuy
PAX: Mackerel, Legacy, Bone, Old Bay, Sunshine, Boiler, Shake ‘N’ Bake, Ice Tea, Fish Fry, XL, Lazlo, Smokey, Flipper, citrus, Strange Brew, Anchor Man, Big Short, Wedding Singer FNGs: None
COUNT: 19
WARMUP: 5 Burpees, SSH, Arm Circles, Down Dog/World’s Greatest, WM Hayes, Cherry Picker, Fellowship Lap THE THANG: Two rounds of the following:
Five man makers on the goal like, then 25 yard rifle carry for an exercise, then farmer’s carry back to repeat the process
Exercises at the 25 were: 10 Low Rows, 15 Goblet Squats, 20 Tricep Extensions, 25 Kettle Bell Swings, 30 Curls We did a total of 250 reps
Then: Burpees to Frankie Goes To Hollywood’s ‘Relax’ … about 30 burpees to be had there. MARY: LBC, Toy Soldier, Freddie Mercury
ANNOUNCEMENTS: Super Bowl Squares, Grow Ruck will it ever come
COT: Credit to @Bogey for introducing this theme: Embrace discomfort. Not just talking about with athletic pursuits, but in your personal and professional life. When that which is causing you stress and pain is embraced as a challenge – and you welcome discomfort as the norm and an opportunity to improve – you de-fang the things that had been causing you stress/fear/anxiety.

DATE: 2023-02-10
AO: Sparta
Q: Pop Fly
PAX: Lightyear, Nano, Iron Eagle, Doodles, Bluegrass
FNGs: None
COUNT: 6
WARMUP: SSHs, Merkins, Squats, WMHs, Supine Rockettes, Cobra Kai

THE THANG:

DATE: 2023-02-09
AO: Freestate
Q: FIFA
PAX: Horshack, Deagle, Dungeon Master (Amon), Cannoli, Winston, Butter, CashOnly FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
10 Windmill IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC
6 Wille Mays Hays IC

THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl to other side and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.

Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon IC
Bear crawl back, 20 single merkins IC (1st PAX is Goldilocks) Bear crawl to coupon, 20 single cleans with coupon IC (2nd PAX is Goldilocks)
Bear crawl back, 20 3-count flutters IC (3nd PAX is Goldilocks… you get the idea. Start over at the end) Bear crawl to coupon, 20 single coupon high pulls IC
2 bear strolls though the forest (mosey jog the blacktop)

Round 2 Mama bear (medium)
Bear crawl to coupon, 10 single squats with coupon IC
Bear crawl back, 10 single merkins IC
Bear crawl to coupon, 10 single cleans with coupon IC
Bear crawl back, 10 3-count flutters IC
Bear crawl to coupon, 10 single coupon high pulls IC
2 bear strolls through the forest (mosey jog the blacktop)

Round 3 Baby bear (easy)
Bear crawl to coupon, 5 single squats with coupon IC
Bear crawl back, 5 single merkins IC
Bear crawl to coupon, 5 single cleans with coupon IC
Bear crawl back, 5 3-count flutters IC
Bear crawl to coupon, 5 single coupon high pulls IC
2 bear strolls through the forest (mosey jog the blacktop)

MARY:
15 hello dollys
15 reverse crunches
15 box cutters
15 outlaws
Plank o rama

ANNOUNCEMENTS:
Buy SB squares
RSVP to Horshack SB party
8 mile ruck this Saturday

COT:
February is Black History Month. My kids have been coming home from school talking about the importance of MLK. In honor of the great Dr. King and todays beatdown I have a quote: “I have decided to stick with love. Hate is too great a burden to bear.” Be kind to one another.