Category: Uncategorized

Date: 2023-10-03
AO: atlantis
Q: Hammerhead
PAX: True North, Deflator
FNGs: None
COUNT: 3
Warmup Circle
Stretchies
SSHs (Straight up, X country style)
Wille Mays Hayes
Snow boarders
Windmills
Knees to chest holds
Hillbilly Walkers
Down dog

ABS
Up and down Planks
Plank Jacks
Crogs
Plank hip dips
Mt climbers
Knee tappers
(Repeat)

LEGS
Forward lunge
Copperhead squats
Reverse lunge
Prisoner Get ups

Football field drills
1. PUNT COVERAGE
(1 PAX point returns, 1 PAX Punts, rest of pace on coverage team Backpedal block then release, cover punt)

2. PICK SIX Pursuit
(1 PAX as QB, 1 PAX as WR. 1 PAX as DB)
Then rotate the PAX

3. Man on Man Coverage
(1 PAX as QB, 1 PAX as WR. 1 PAX as DB)
Then rotate the PAX

MARY
Dirty Dogs n Donkey Kicks

Circle of Trust

Don’t assume anything.
Hope springs eternal in the human breast: Man never is, but always to be blest. The soul, uneasy and confined from home, Rests and expatiates in a life to come.” – Alexander pope
Remember, Red, hope is a good thing, maybe the best of things, and no good thing ever dies. Shawnshank redemption Hope spontaneously generates from the human psyche and soul
Hope is the fuel of courage, resiliency and compassionl

Date: 2023-10-03
AO: delphi
Q: Battleship
PAX: Ashe, Crop Duster, Glee, Hoolihan, K-Pop, Nano, Obadiah, Rambler, Rocket, Walk-on, Monte Karlo, Gadget, Rambler, None FNGs: 1 None
COUNT: 14
WARMUP: Lap around field, karaoke, high knees, butt kickers, downward dogs, World’s Greatest Stretch, arm circles, Michael Phelps.
THE THANG: Pushups, WWIIs, Jump-Squats. Followed by Run to yellow pole and back to field. Sets: 10s, 20s, 30s, 40s, 50s, then back down. MARY: stretch out
ANNOUNCEMENTS: Dad’s Camp
COT: Three things I learned from David in the Bible. He had a strong faith in God, he made mistakes (wasn’t perfect), and he made amends for his sins (repented; made things right). We can all learn to do these things.

Date: 2023-10-02
AO: acropolis
Q: Monk
PAX: Hightower, Obadiah, Rambler, Doodles
FNGs: None
COUNT: 5
WARMUP: cotton, pickers, ImperialWalkers, hillbillies, monkey, humpers, down dogs, world’s greatest stretch, Fellowship lap
THE THANG: The Cooper: 1/2 lap around track. 10 burpees, 10 Squats, then 10 Merkins. ½ Lap around track. Then 9,9, 9 of same. MARY: ring of fire with 10 Merkens / PAX. Tunnel of love.
ANNOUNCEMENTS: dad’s camp, some others I forgot
COT: acts of kindness not only benefit the other but also build in you a robust spiritual life

Date: 2023-09-26
AO: atlantis
Q: Obadiah
PAX: Hammerhead, Deflator, Good Life (F3 West Houston TX), JimBob FNGs: None
COUNT: 5
WARMUP: the usual progression
THE THANG: IPC week 4 with some modifications due to space constraints. We had to do a 45 degree turn to fit in the last 10 yards, but functionally same design. Other hindrance was a lack of blocks, so we modified with some assortment of coupons.

IPC week 4 is an elaborate ceremonial dance involving murder bunnies, bear crawls, hand release merkins, and the wholly unnecessary 5min EMOM 3 kraken burpees. Rd 1 thrusters, Rd 2 WWIII, Rd 3 Blockees in increasing number from 10,15,20,15,10 back to start.

MARY: none
ANNOUNCEMENTS: none
COT: we ran out of time and were forced to do it in stages, but solid comraderie for #atlantis in sharing in the senseless pain.

Date: 2023-10-02
AO: horizon-ao
Q: Trifecta
PAX: 3 mile, Attache’, Disco, Gherkin, Kodiak, Magoo, Mr Haand, Purple Rain, SPINAL TAP, sticks, vplaxico, Yardbird FNGs: None
COUNT: 13
WARMUP:
SSH, Willie Mays Hayes, Cherry Picker, Michael Phelps, Downward Dog, Cobra Kai, World’s Greatest Stretch, One stretch OYO, Fellowship Lap

THE THANG:
The PAX divided into two groups and proceeded through a series of exercises, with a movement completed between each exercise. While Group 1 ran, Group 2 exercised (and vice versa). Those exercising would continue until all PAX from the other group returned. Runners who returned early held plank until their entire group was back.

ROUND 1:
– Movement: Between each exercise, sprint width of the soccer field and back. – Exercises:
•No cheat merkin
•Bobby Hurley
•Burpee
•Bonnie Blair

Mosey to the base of the hill at Kensington/37th St.

ROUND 2:
– Movement: Between each exercise, sprint to the top of the hill and back. – Exercises:
•No cheat merkin
•Bobby Hurley
•Burpee
•Bonnie Blair

Mosey to the bottom of the stairs leading to Discovery Elem.

ROUND 3:
– Movement: Between each exercise, run the stairs twice.
– Exercises:
•Jillian Michaels
•Mountain Climber

Mosey back to the field for Mary.

MARY:
Bear Crawl Ring of Fire, Flutter Kicks

ANNOUNCEMENTS:
Forgot to do this, but Dads Camp, etc.

COT:
At work, F3, or 6 year old swim lessons, we can channel our competitiveness to focus on how we can (and are) improving ourselves, rather than worrying about what the guy next to us is doing.