Category: Uncategorized

Date: 2023-10-02
AO: thepatriot
Q: My Space
PAX: 2 percent, Big Short, bogey, Bone, Booking, CableGuy, citrus, Defiance, Fredo, Ice Tea, Lazlo, Legacy, Maguire, Major Payne, My Space, Overthrow, Roadkill, Smokey, Spud, Strange Brew FNGs: None
COUNT: 22
WARMUP: SSH, Hillbilly’s, root vegetable extractors, WMHs, D Dog, cobra Kai’s, world’s greatest.
THE THANG: mosey to YHS for Step ups and dips and then on to main event. pax split into two groups and while one group runs over the hill and far away and back, the other group does: RD 1:
25 Merkins
50 LBC
25 BW squats
(Repeat until the other group returns)
RD 2:
25 Burpees
RD3:
25 Merkins
50 LBC
25 BW squats
(Repeat until the other group returns)

Mosey to basketball court for 25 Burpees.

MARY: Toy Soldiers (3 of them…total)
ANNOUNCEMENTS: Dad camp, the Grunt, Christmas 12/25, and sign up to Q!
COT: the Q hates running, hills, and burpees. But he hopes by doing more of them he will hate them less. By telling the pax he needs to run more, he is hopeful the pax will help hold him accountable. Embrace the challenge and push yourself on the things you don’t like or struggle with. Asking for accountability from your team isn’t weakness it is growth.

Date: 2023-09-30
AO: freestate
Q: Birdman
PAX: John Kluge, Cannoli, Horshack, Baguette, Butter, Winston, Mumford, Dungeon Master (Amon), CashOnly, 0 FNGs: 1 0
COUNT: 10
T Roosevelt workout part III

Warmup @ parking lot
SSH X 20 IC
Imperial Walkers X 20 IC
Burpees 3 sets of 5
Cherry Pickers X 20 IC

1st Run around the field – ¼ mile

THE THANG San Juan Hills with Coupon carries and bear crawls 4 Hills Carry coupons 150 yards to top of hill

Team hill climb up 4X
Merkens 10x then
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…
rest 10 count

Long Lunges Walk:
80 yards at own pace…Walk back…repeat 2X.

2nd Run around the field – ¼ mile

Coupon exercises
Squats 3X 10
Curls 3X 10
Overhead presses 3X 10

F3 Tree plant – 10 mins
Each participant is given 10 oak acorns to plan in the workout park perimeter.

6 MoM
Flutter Kicks X 20 IC
Slow Freddie Mercuries X 20 IC
Knee-­‐Ups/Rowing Sit-ups X 20 IC
Pidgeon’s Pretzel stretch X 20 IC
Plank-o-rama 1 minute

Date: 2023-09-08
AO: thefarm
Q: Trolley
PAX: Trolley
FNGs: None
COUNT: 1

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-09-28
AO: olympus
Q: Roddick
PAX: Nano, Blue Steel, Pop Fly, Doodles, Battleship, Daaa Auditor (F3 Seattle), Cowboy, Rambler, Peanuts, Hightower, Crop Duster, Glee, Tool Time FNGs: None
COUNT: 14
WARMUP:
THE THANG: IPC 4. Watch the video.
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-09-30
AO: thefarm
Q: Gekko (Keith Capp) , Matthew – Running Man, Infinity
PAX: Matthew – Running Man, Infinity
FNGs: None
COUNT: 3
WARMUP:
SSH, beet pickers, Willie Mays Hays, arm circles, Michael Phelps, mosey lap
THE THANG:
Dora to the 50 and back
100 SSH
100 Squats
100 coupon swings
100 Flutter kicks
100 coupon bench press
200 Calf raises
100 Merkins
100 Monkey humpers
100 Shoulder taps
100 coupon rows
 Mary:
Elbow plank, Count off to 30
American Hammers, 15 IC
Nolan Ryan, 15 IC
Penguin crunches, 30 IC
Aussie Sweat Angels
Supermans

Circle of Trust:
“You will not find the warrior, the poet, the philosopher, or the Christian by staring in his eyes as if he were your mistress: better fight beside him, read with him, argue with him, pray with him.” — C.S. Lewis, The Four Loves