Category: Uncategorized

DATE: 2023-01-18
AO: Compound
Q: Pop Fly
PAX: Popeyes, 2 percent, Poe, Booking, Zeus, Peanuts, Doodles, citrus, Boiler, Snake (Will Harris) FNGs: Waze
COUNT: 12
WARMUP: Run a lap, a couple of cool stretches – to include the world’s greatest stretch and the world’s goodest stretch. 10 OYO burpees interspersed into the warm up

THE THANG:
Round 1: The Buy-In
– 5 Rounds. 3 sets of 10.

DATE: 2023-01-18
AO: Farm
Q: Matthew – Running Man
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP
SSH
Beet pickers
Arm circles
Don quixote
Mosey around soccer fields

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

Death Star:
Set 10 cones out in shape of star. Bear crawl to each cone and perform 30 LBCs and 10 merkins at each.

10 Body Bag Builders:
This is a 10-count exercise.
1-hands on ground
2-feet out
3-down part of Merkin
4-up part of Merkin
5-6-plank jack
7-8-mountain climber
9-feet to hands
10-stand up

MARY
penguin crunches

COT
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

DATE: 2023-01-17
AO: Atlantis
Q: Infinity
PAX: Bratwurst, Deflator, True North, Horshack, Hammerhead
FNGs: 9-Lives (DRPAX), Redeye (DR FNG)
COUNT: 8
WarmUp: SSHs, IWs, WMHs, Beet Pickers, Rockettes, Michael Phelps, Grady Corns, and Mosey to the stairs.

The Thang:
Jacob’s Ladder: 1-6 Burpees, stairs, Squats.
“Faith is taking the first step, even when you can’t see the rest of the staircase.” – MLK, Jr.

85-sec Al Gore in commemoration of Rosa Parks refusing to give up her seat for a white man, followed by a boycott of all buses in Montgomery, Alabama for 385 days.

Bear Crawl 11’s, in honor of the 11 days MLK spent in the Birmingham jail on a bogus charge and the amazing letter he penned, which included these words “Injustice anywhere is a threat to justice everywhere.” – MLK, Jr.
Bear Crawl 11’s: Jump Squat at the goal line and Bonnie Blairs at the 10-yard line, 1-10 and 10-1 (always adds to 11), Bear Crawl (modify to Walking Lunge) in between.

Mary: Flutter Kicks, Side Crunches, American Hammers, and Plank ‘til time ran out.

CoT:
MLK’s “I have a dream” speech is iconic and powerful—I challenge you to watch or listen to it sometime today. In addition, this speech exhibits the vision that MLK lived for—that of equal opportunity. This vision led him down a more difficult path through life, culminating in his assasination.

Living for a vision is not the easy road to travel; in fact, it will make life more difficult for you. However, living toward an end vision will give purpose and meaning to your life that will make bearing the additional burdens light. Seek to live toward an inspired vision of a better future—whatever that means for you. It will make all the difference.

DATE: 2023-01-17
AO: General
Q: Booking
PAX: 2 percent, citrus, Lazlo, Fairweather, Hard Knox, Obadiah FNGs: None
COUNT: 7
WARMUP: SSH Windmills Imperial Walkers Cherry pickers michael Phelps down dog cobra Kai worlds greatest stretch burpees (5)
THE THANG: burpee/ BW Squat ladder sideline to sideline. Start with one burpee run to opposite sideline one BW Squat and run back. Continue pattern until you get to 10 and 10 – total of 55 burpees / BW Squats.

Line up on goal line-
Bear crawl to 25- 20 merkins
Lunge walk to 50- 20 WW 1
Bear crawl to 25- 20 copperhead squats
Lunge walk to goal line- 20 burpees the 20 calf raises

Repeat above with 20 plank jacks, 20 Big Bois, and 20 squats on the above yard markers. Finish with 20 more burpees for a total of 100 burpees

MARY: LBC Flutters Toy Soldiers, Dirty Dog, Mule Kicks

ANNOUNCEMENTS: Grow Ruck in March
COT: Q told a story about knowing when your gut tells you to question the outcome of a situation. Following your gut instinct and challenging the outcome can sometime lead to a better outcome. Don’t always just accept the results of a situation as final be willing to question it.

DATE: 2023-01-17
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Cannoli, Butter, FIFA, Winston
FNGs: None
COUNT: 5
WARMUP:
SSH x 26 IC (count A to Z)
Frankenstein x AtoZ OYO out and back
Plank Jacks x AtoK IC
Mountain Climbers x LtoZ IC
Arm circles – 10 front and back OMC
Windmills x 10 IC
Cherry Pickers x 12 IC

THE THANG:

“Elementary School”
Get coupons – go to playground
Begin with single-file loop around playground
kindergarten: 12x Jump overs (over coupon), then loop (skipping) 1st grade: repeat above, 12x curls, then loop (ass-kickers) 2nd grade: repeat above, add squats (with coupon), then loop (holding hands)
3rd grade: repeat above, add Bend over row (with coupon), then loop (high knees) 4th grade: repeat above, add 12x Merkins, then loop, then loop (hopping)
5th grade: repeat above, add Overhead (with coupon), then loop (your ass kissers)

Lunge forward 12x into 6th grade (optional with coupon), then loop (recovery). Repeat lunge backwards 12x

“Bropee”
12x Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten. (loop and then repeat if time)

MARY:
Round of five Mary’s selected by group
Freddy Mercurys x 15 IC
American Hammer x 10 IC
Plank-o-Rama x 10 IC (front, right, front, left, front)
Flutters x AtoJ IC
Scissors x LtoZ IC

ANNOUNCEMENTS:
1/19 Thirsty Thursday

COT:
4th grade dirty joke