Category: Uncategorized

DATE: 2022-12-07
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: Flapjacks, Don Quixotes, Beet Pickers, Willie Mays Hayes, Michael Phelps bent over, Raise the Roof, and short mosey.

The Thang:
– 20 Merkins
– 20m Murder Bunnies
– 10 Feet over Coupon Raises, IC
– 20 Around the Worlds, IC
– 20 Coupon Chest Press, IC
– 15 Glute Bridges with Coupon
– 20 Coupon Curls
– 20m Rifle Carry
– 10 Squat-Lunges, IC
– 20 Stagger Merkins with Hand on Coupon
– 20 Jump Squats
– 20 Derkins off Coupon
– 20 Bonnie Blairs

Mary: Australian Snow Angels, Sweat Angels, Side Crunches, LBCs, Leg & Back Tension exercises.

CoT: Ephesians 6:11-13 reads
11 Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.
12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.
13 Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand.
Taking our Daily Red Pill (DRP) and bricklaying (setting up healthy routines/habits) constitute our “armor”

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

DATE: 2022-12-05
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Raven, Tron
FNGs: None
COUNT: 3
THE THANG: 4.8 miles through the woods on a chilly evening.

ANNOUNCEMENTS: GTE The Capital is now offering an Impact Ruck! This is perfect if you can’t make the overnight due to schedule constraints or physical capability concerns.

COT: Diminish the distance between the self inside your head and the self you present to the world. Be truthful about who you are in this walk, in the sanctification the Lord is doing in our lives.

DATE: 2022-12-06
AO: Delphi
Q: Pop Fly
PAX: Rambler, Rocket, Doodles, Ashe, I-Beam, Norwood
FNGs: None
COUNT: 7
WARMUP: Warm up lap. SSHs, Lunges, Squats, PUs, Cobra Kai, Supine Rockettes

THE THANG: DORA!
1) 50x No Surrenders – partner bear crawl to 20 yd line and back / switch with partner

2) 100 PUs with coupon – partner runs to 50 yd line and back / switch with partner

3) 150 Overhead Press – partner bear crawl to 20 yd line and back / switch with partner

4) 200 Squats (with coupon) – partner runs to 50 yd line and back / switch with partner

5) 250 Side Straddle Hops (single count) – partner bear crawl to 20 yd line and back / switch with partner

6) 60 seconds wall sit

MARY: Rifle carry or Farmer carry your coupon up the hill to the parking lot

ANNOUNCEMENTS: Bowling tomorrow. Ashe don’t forget your jacket.

COT: Be a carnivore, not a herbivore. Do things that men are supposed to do. As Henry Ford once said, “Chop your own wood and it will warm you twice.”

DATE: 2022-12-06
AO: General
Q: citrus
PAX: Trolley, Fairweather, Rousey (GrandStrand – Myrtle Beach SC), Lazlo, Moneyball, Hard Knox, Jenner, Cena, Obadiah FNGs: DR PAX Speedo; FNG Old Fashioned
COUNT: 12
WARMUP: 1 burpee, SSH, IW, hillbillies, 2 burpees, Cherry pickers, WMH, 3 burpees, down dog, world’s greatest stretch

THE THANG:
Pair up for DORA 1-2-3
50 yard run
100 merkins
200 squats
300 LBCs

Count off into 3 teams for relay races.

RELAY #1
• Teams wait in plank position
• First PAX completes 10 merkins, then crab walks to cone and back • Repeat for all PAX 2x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

RELAY #2
• Teams wait in Al Gore
• First PAX completes 10 monkey humpers (IC) and then bear crawls to cone and back • Repeat for all PAX 2x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

RELAY #3
• Teams wait in low plank position
• First PAX completes 10 Bonnie Blairs, then sprints to 50 yard line and back • Repeat for all PAX 1x
• 1st place: 2 burpees / 2nd place: 4 burpees / 3rd place: 6 burpees

MARY: flutter kicks, big boy sit-ups, Nolan Ryans, donkey kicks

ANNOUNCEMENTS: bowling, GrowRuck

COT: Carry gratitude with you throughout the day. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

DATE: 2022-12-06
AO: Atlantis
Q: Infinity
PAX: Deflator, True North, Hammerhead
FNGs: None
COUNT: 4
Warm up: Air Squats, LBACs, Don Quixotes, Billy Mays Hayes, Michael Phelps, and Mosey

The Thang:
Split in two-man teams for Dora Relay. One PAX does the prescribed traveling exercise, the other team does as many rounds of the following resistance band (RB) exercises as possible until the other team returns, then they switch roles. Mosey
Round 1:
– Band Walks 15m, Rev. Band Walk back
– 100 RB Merkins
Mosey
Round 2:
– Bear Crawl 20m, Crawl Bear back
– 200 RB Squats cumulative both teams
Mosey
Round 3:
– Band Walks lateral 15m out and back
– 300 RB Shoulder Press cumulative both teams

We mixed in the following active rest exercises
– RB Bicep Curls
– Single Leg Glute Bridges

Mary: Hello Dolly, Penguin Crunches, Flutter Kicks, and American Hammers

CoT:
“One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.” – Tony Robbins

This prayer is done at Gonzaga High School after every workout in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen