Category: Uncategorized

Date: 2023-09-28
AO: thehighlands
Q: Jenner
PAX: Toolbox, Hard Knox, Katniss, Spud
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, Downward Dog, Cobra Kai, World’s Greatest Stretch

THE THANG:

25x Mountain Climbers
10x Lunges 6 Count (3 lunges then pules for 3). Then hold for 10 seconds each leg. 50x LBCs

Lunge Walk across the soccer field.

25x Groiners
6x Merkins 6 Count starting with Erkins, Right Hand High Abyss Merkins, Derkins, and Left Hand High Abyss Merkins. 15x Protractors

Bear Crawl to the playground to hang on the bars.

10x Vertical Protractors

Side Lunge to the Right to the railings.

8x Aussie Pull-Ups 6 Count. Then hold for 10 seconds.

Side Lunge to the Left across the grass field.
Gorilla Crawl to the basketball court.

25x SSH.
8x Dips 6 Count. Then hold for 10 seconds.
25x Flutter Kicks

Line Tag: Rules are:
1. Must move forward staying in the basketball court’s white lines. 2. Jogging only, no sprinting.
3. No jumping lines.
4. If you get tagged by the person who is “it”, then do 5 burpees and then they become “it” while PAX do 3 burpees.

MARY: None

ANNOUNCEMENTS: Dad’s Camp

COT:

Like today’s workout, life is about working hard, shaking it up every now and then to get out of your comfort zone or learn new things, take time to stop, be still, meditate, be thoughtful. And make sure you also find time to have fun.

Date: 2023-09-30
AO: thesandlot
Q: CableGuy
PAX: Legacy, Boardwalk, Spud
FNGs: None
COUNT: 4
Warmup: SSH, Imp Walker, Hillbilly, Arm Circles, WM Hayes, Cherry Picker
Thang: Run three minutes, stop and execute 20 squats, 5 burpees and 20 merkins, x10 rounds. We covered 3+ miles in about 47 minutes. Announcements: Dad’s Camp, The Grunt
COT: Thankful for your motivation. YHC was ready to pack it in after IPC4 yesterday and @Legacy motivated me out this morning. Have a great day!

Date: 2023-09-30
AO: sparta
Q: Nano
PAX: Doodles, Ashe, Monk, Monte Karlo, K-Pop, Peanuts, Roadhouse, 5Grand FNGs: None
COUNT: 9
WARMUP:
-SSH, Shuffle left to 20, and back
– Wiley Mayes Hayes, Frankenstein to 20 , backwards jog back – Arm Circles, Mario hop to 20 and run backwards
– butt kickers to 20 and back
THE THANG: 5 rounds, when first is done all run to 50 yard line, jog back. – [ ] 10 star squat jumps
– [ ] 10 push-up/sit-up
– [ ] 10 Superman
– [ ] Sprint to 10 yrd and back

Starting over for 5 more rounds
– [ ] 10 Reversees
– [ ] 20 Bonnie Blair single count
– [ ] 10 jump twists, back to forward is 1
– [ ] 10 yd bear crawl, jog back
First to finish yells and all run to 50.

MARY: yes!
ANNOUNCEMENTS: Dad’s camp and The Grunt!
COT: “The tragedy of life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach. It isn’t a calamity to die with dreams unfulfilled, but it is a calamity not to dream… It is not a disgrace not to reach the stars, but it is a disgrace to have no stars to reach for. Not failure, but low aim is sin.” – Benjamin Mays

Date: 2023-09-30
AO: olympus
Q: Peanuts
PAX: El Niño, Derecho, Ashe, Rollingstone, Doodles, Walk-on
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP; MP; OH arm press; seal claps; DD, WGS; CK; CHILDS POSE. Mosey a lap with some FK; knee grabs
THE THANG: Pax divided into 2 teams. We attempted with mixed success (Q was inept) to do a relay around the track – team A v B. Did about 3 laps followed by a robust round of ultimate frisbee. Finished with a Ricky Bobby around the track MARY: Pickle Pointers and something Doodles made us do
ANNOUNCEMENTS: lots – grunt; daddy’s camp; rambler’s ramble; discussed road cleanup in Oct possibly
COT: glad we got to dial it down and have fun this morning. Ashe was being added to some lady’s TikTok / Snapchat / instagram – stay tuned for him trending. I think he is quite popular

Date: 2023-09-29
AO: thepatriot
Q: Ice Tea
PAX: Lazlo, Overthrow, Boardwalk, Defiance, 3 mile, Spud, Major Payne, bogey, 2 percent, citrus, CableGuy, sticks, My Space, Big Short, Strange Brew, Fredo FNGs: None
COUNT: 17
WARMUP:
SSH, Itty Bitties, Wind Mills, WMHs, Downward Dogs, Cobra Kai’s

THE THANG:
Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

Round 1
Murder Bunny 10yds to 1st cone and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

Round 2
Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups) Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

Round 3
Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees) Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF WORKOUT

MARY:
😂

ANNOUNCEMENTS:
Kids Camp, 5K, GTE in NC

COT:
Good job finishing IPCW4 and the entire IPC month of Sept. See? You can do hard stuff. Now rest up and get ready for the next challenge.