Category: Uncategorized

DATE: 2023-01-28
AO: Farm
Q: Sparky
PAX: Faceplant, Gekko (Keith Capp), Infinity, Sparky
FNGs: Buzz
COUNT: 5
WARMUP:
SSH, Imperial Walkers, beet pickers, WMH, surrenders, short Mozy

THE THANG:
(All with coupons)
Overhead press
Walk to half field
Squats
Walk back
Front lifts
Rifle carry
Sumo squats
Farmer carry
Triceps extension
Farmer carry
Chest press

MARY:
Lbc, flutter kicks, Nolan Ryan’s, Australian snow angels, rosalitas ANNOUNCEMENTS:
COT:
“The greater and more persistence your confidence in God, the more abundantly you will receive all that you ask” Saint Albert the Great

DATE: 2023-01-27
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Sparky
FNGs: None
COUNT: 3
WARMUP
SSH
beet pickers
Arm circles
Don quixote
Surrenders

THE THANG
Suicides – 10 yards bear crawls, crawl bear; 20 yards lunge walks, 20 yards walk lunge; 30 yards high knees skips and back; 40 yard dash and back

10 Body bag builders (10 count burpees, including plank jack and mountain climber) 20 mericans
30 cadence squats
40 single count lunges
30 squats
20 mericans
5 body bag builders

Suicides as above, in reverse order.

MARY
American hammers
V sits
Crunchy frogs
Flutter kicks

DATE: 2023-01-28
AO: Sandlot
Q: Legacy
PAX: CableGuy, Lazlo, Booking
FNGs: McAllister
COUNT: 5
WARMUP: [ECRuck started at 6:30 back 8:15]SSH, Imp, HB, Phelps. Itty bitty arms, down dog, WGS
THE THANG: 8 minutes EMOM 3 burpees, baseline to baseline and back, then, to the tune of RELAX by Frankie Goes to Hollywood, a burpee on every “Relax” (and other words)

Then back to 8 minute EMOM, 5 LBCs, 5 Merkins,

Then “silent count” SSH. 2 sets

Then a workshop session for “F3 Horse”. Many burpees!

MARY: Flutter kicks

ANNOUNCEMENTS: GTE 35
COT: An important skill for leaders is following. Most leadership positions are subordinate leadership roles in which you work for and support another leader. Most people welcome good leadership!

DATE: 2023-01-28
AO: Freestate
Q: Winston
PAX: Deagle, Cannoli, Dungeon Master (Amon), FIFA, Wildcat, Rough Rider FNGs: Brony, Birdman, Doubtfire
COUNT: 10
WARMUP:
SSH, Imperial Walkers, shoulder taps, plankjacks, breakdance, forward lunges, windmills, cherry pickers

THE THANG:
2 circuits of:
– bear crawl around the blacktop (second circuit lunges + crawl bear) – 20 coupon squats
– 30 curls
– 20 step ups
– 30 upper press
jog and sprint around the field between circuits

rocky bobby and century run up the hill (backward with 1-2-3-4-5-5-4-3-2-1 burpees)

MARY:
dolly, reverse crunches, fredie mercury, dying cockroach, american hammer, flutters

ANNOUNCEMENTS:

COT:

DATE: 2023-01-28
AO: Olympus
Q: Doodles
PAX: Popeyes, Hightower, Juneau, Peanuts, Rambler, Rollingstone, Zeus, slider FNGs: 10-4
COUNT: 10
WARMUP: SSH, cherry pickers, arm circles, world’s greatest stretch, toe touches, dynamic stretches- karaoke, high knees
THE THANG: Divide into teams of 3 and 4. Start at midfield and each team traverse to touch both goal posts and top of bleachers doing each of 5 exercises- lunges, squat jumps, bear crawls, burpee walk (burpee and take 2 steps), merkin chase. Then Mosey same route with your team. Then all together run four 50 yard sprints with intervals of 5 burpees, 10 merkins, 20 air squats and 30 calf raises. And then frisbee, MARY: penguin taps, plank jacks
ANNOUNCEMENTS: grow ruck
COT: Leadership is not about being a superhero. It’s about motivating people to be the best version of themselves.