Category: Uncategorized

Date: 2023-10-25
AO: potomac-rising
Q: Baguette
PAX: FIFA, Promoter
FNGs: None
COUNT: 3

WARMUP:
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.

THE THANG:
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.

Thunderstruck
Q plays “Thunderstruck” by ACDC while PAX run in place. PAX complete 1 burpee for every “thunder!” that is heard in the song.

Get Low
Performed to the song Get Low by DJ Snake, hold the people’s chair while the song says Get Low over and over again. When the Beat Drops do squats up and down in Cadence with the beat. The song will repeat and you can either repeat this or you can drop to a low plank. Hold the low point of a merkin while the song says Get Low for what seems like a ridiculously Long Time. When the Beat Drops do merkins, if you can.

MARY:
Proud Mary
Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.

ANNOUNCEMENTS:
COT:
Eat less red meat and get that heart pumping daily!

Date: 2023-10-24
AO: freestate
Q: John Kluge
PAX: CashOnly, Horshack, Winston, FIFA, Deagle, Mark Michael, Cannoli, Bluto, Iron Dome, Lefty FNGs: None
COUNT: 11
Warm up
SSH
Shoulder Taps
Willie Mays Hayes
Cherry Pickers

The Thang
Bear crawl diamonds
Divide into four groups at each corner of a diamond. Do on the count of up 20 overhead press
Bear crawl to next base in the diamond
20 curls
Bear crawl to next base
20 bent over rows
Bread crawl to next base
20 squats
Bear crawl back home.
Repeat three more rounds of 15, 10, and five reps of the same exercise

One round of bear crawl diamond with
20 burpees
20 flutter kicks in cadence
20 mercans
20 squats

Mary
20 LBC
20 Little Mermaids each way
20 reverse crunches in cadence
20 hello Dollys in cadence
Plankorama

Announcements:
The GRUNT – Nov 11th at The Mall (0645 arrive – 0900 completion)

Date: 2023-10-24
AO: delphi
Q: Nano
PAX: Ashe, Hightower, Blue Steel, K-Pop, Crop Duster, Flapjack, Obadiah, Peanuts, Monk, Juneau, @Waze FNGs: None
COUNT: 12
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps, rockettes

THE THANG:
1. Ricky-Bobby style Murder Bunny Rifle Carriers: The PAX broke up into two teams and formed two lines on the field at the hash marks in the end zone. Each team then started to murder bunny to the other goal line. After moving 5 yards, the last man in line did a blockee and rifle carried their Cindy to the front of the line.
2. Bear crawl blobs: The two teams formed a circle around their Cindy’s and each man had their hand on their’s and the neighbor to their left forming a Cindy-linked circle. They had to bear crawl with the block to the 50 yard line. Each team carried the blocks back the same way.
3. Repeat round 2, this time all the PAX were in one large circle and one PAX was in the middle rolling a medicine ball.

MARY: 100 WWII sit ups.

ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).

COT: Be a life long learner! It’s never to late to pick up something new, especially when you are interested in it and it can solve a problem you are passionate about.

Date: 2023-10-24
AO: thefarm
Q: Moneyball
PAX: Infinity, Sparky, Squatter, Chile, Firehead
FNGs: None
COUNT: 6
WARMUP:
SSH, beet picker, Willie Mays Hays, imperial Walker, hillbilly, Michael Phelps, down dog, World’s Greatest Stretch, mosey lap.

THE THANG:
Bear crawl to midfield, 30 squats. Sprint to end of field, 20 merkins. Lunges to midfield, 50 LBCs. Derkins, dips.

Ring of fire (plank, bear crawl or crab walk around circle).

Bonnie Blair, Carolina dry dock, mountain climbers, penguin crunches.

MARY:
Freddie Mercury, flutter kick, WWI, American hammer, plank jack, Superman, side crunch, Skywalker(?).

ANNOUNCEMENTS:
Road cleanup this Saturday (10/28)

COT:
Q and fiancé met with family friends to ask for engagement advice and were told to have fun. Advice was taken and wouldn’t you know it, it was great! Take time to “stop and smell the roses,” enjoy the moments and opportunities that come our way, and seek out others. All work and no play makes Johnny a dull boy.

Date: 2023-10-23
AO: acropolis
Q: Nano
PAX: Hightower, Battleship, Obadiah, Peanuts
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG:
On the track running, then every 2 min we do:
1. 5 Merkins
2. 5 WWII
3. 5 Jump Squats
4. Rise and repeat

We also ran up and down the bleachers to end each lap. If the time ran out during the bleachers, we modified a little and did:

1. 5 split bleacher push-ups
2. 10 bleacher gas pumpers
4. 5 more split bleacher push-ups
5. 10 feet-raise air squats

MARY: Yes

ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).

COT: Positive Habit Transfer- It’s this week’s #qsource topic! Habits can be a good thing, but good habits take intension, and usually some intervention by others, to get out into place. I think one of the most important thing about habits is not to focus on the bad ones, “I drink too much,” or “I’m always late.” Rather, focus on the type of behavior you want to have and it can push the bad ones out.

For drink, make a choice to drink a water between every beer. Even if you still drink the same amount as you would have without the water, at least you are hydrating and you’ll probably feel a little better in the morning.

Also, if you think you are always late, flip the script a little. Instead of doing what ever it is before you go, go to where you have to be first then do the thing there while you wait. This helps in two ways. First, it ensures that you are there on time. And second, the same way that a deadline is great at stimulating most people to finally get something done, the impending event will cause the same sense of urgency and make the time you spend “waiting” extremely productive.