Category: Uncategorized

Date: 2023-10-21
AO: thefarm
Q: Sparky
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: ssh, beet pickers, wMH, surrenders, calf stretches
THE THANG:
UK Police fitness test
Infinity 8.2 , Sparky 4.1
4 rounds of merkins, reverse crunches, sumo squats, glute bridges 40, 30, 20, 20
30, 40. 10. 20
20, 30,40,10
10,40,30,20

MARY:
ANNOUNCEMENTS:
Roadside cleanup next Saturday
COT:
Pray as if God will take care of all: act as if it up to you St Ignatius of Loyola

Date: 2023-10-20
AO: thepatriot
Q: Flipper
PAX: 2 percent, Big Short, Booking, CableGuy, citrus, Defiance, Jag, Maguire, Major Payne, My Space, Shake ‘N’ Bake, Sunshine, Vila, Popeye, Hobby Horse, Boardwalk, down range PAX from Statesville (welcom!) FNGs: None
COUNT: 19
WARMUP: SSHs, windmills, WMHs, carrot pickers, DDs

THE THANG: Fellowship lap

Lurpee to the 50, 50 squats, backpeddle to goal line
Bear crawl to the 40, 40 calf raises, backpeddle
Bear crawl to the 30, 30 squats, backpeddle
Bear crawl to the 20, 20 merkins, backpeddle
Bear crawl to the 10, 10 burpees, backpeddle
Lurpee to the 50, 50 squats, backpeddle to goal line

Modified Ricky Bobby with holding plank and passing the kettle bell down the side line. Repeat.

Ring of fire: holding plank while PAX bear crawls around and shouting out their favorite Halloween candy

Fellowship lap

MARY: flutter kicks, LBCs, toy soldiers

ANNOUNCEMENTS: none

COT: The road to enlightenment is long and difficult and you should try not to forget snacks and magazines. And remember to just Let It Go…

Date: 2023-10-20
AO: thefarm
Q: Firehead
PAX: Firehead, Gekko (Keith Capp), Infinity, Squatter, Kaboom FNGs: None
COUNT: 5
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey around the fields

THE THANG:
Sprint
Tabata Squats 8x
Tabata Merks 6x

Mosey Back
Tabata Bonnie Blairs 6x
Tabata Shoulder Dips 6x

Mosey
Tabata SSH 8x
Tabata American Hammer 8x

Mosey Back

MARY:
LBC, Penguin Crunches, Leg Raises, Flutter Kicks, Plank, Nolan Ryans

ANNOUNCEMENTS:
Road clean up will start at normal meeting spot on Saturday Oct 28th at 7:30am. Should end approximately 9am.

COT:

Loosely based on Missionality from #qsource:
Definitely seek opportunities to get out of comfort zone to stretch. However, be aware of your areas of high impact and foster that growth first as that is where you can influence and lead others.

Date: 2023-10-20
AO: horizon-ao
Q: Kodiak
PAX: Magoo, 3 mile, Disco, Classified, Legacy, Poe, Old Bay
FNGs: None
COUNT: 8
WARMUP:SSH, LBAC, IW, WMH, Down / Up Dog, Stretching
THE THANG: After a warmup lap, the Pax ventured on to the residential streets of North Arlington, stopping along the way to perform various exercises: merkins, squats, calf raises, Lunges, etc. The destination was Minor’s Hill, the highest point in Arlington. After a photo, the pax performed dips, burpees and shoulder taps before descending back down to the AO, stopping for exercises and concluding the main workout with another lap around the field. MARY: Bird dogs, body saw, LBCs
ANNOUNCEMENTS: Grunt, possible bowling night December 13
COT: The Q shared a story about supporting your spouse when she’s going through a difficult time.

Date: 2023-10-20
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Mosey
SSH
windmill
Imperial walker
Worlds greatest stretch
Michael phelps
Arm circles big/small

THE THANG:

D6x10 to determine reps and distance. Do the reps then move that many yards and back for MoM. A roll of 4 means do 40 merkins and bear-crawl 40yards then 40 merkins and bear crawl back to goal.

Rounds:
1. Perfect Merkins + Bear crawl
2. Coupon curl to OH press + rifle carry
3. Blockees + murder bunnies
4. Body squat + lunge.
5. Hip thrust + crab walk

MARY:

Flutterkicks
Double crunch (LBC + leg lift)
Freddie mercury
Plank
big boy sit ups

ANNOUNCEMENTS:
Oct 28…Old Rag hike
Nov 11…Grunt
Nov 13…food drive ruck
Dec 2…CCT 40 mile hike

COT:
Tips for dealing with difficult people.

Proverbs 16:21, “A wise, mature person is known for his understanding. The more pleasant his words, the more persuasive he is”