Category: Uncategorized

DATE: 2022-11-29
AO: Atlantis
Q: Hammerhead
PAX: Hammerhead
FNGs: None
COUNT: tbd
WARMUP: 15 Good Mornings
15 Side Straddle Hop Squares
15 Cherry Pickers
15 Hillbilly Walkers
15 Don Quixotes
15 Wille Mays Hayes
15 Trunk Twists
15 Alternating Lunges

THE THANG: 45sec x 4 exercise sets x 3 rounds (25s between sets) of the following–

20# ammo can sdhp’s
jump squats (sub for lack of a med. wall ball)
14# ammo cans Push Press
20x shuffleshuffle touches

make every HIT count!

Then closeout w Dips, Derkins, Flutterkicks and Nolan Ryans

MARY: mtn climbers galore

ANNOUNCEMENTS: Saturday morning 12/3 check out @Deflator’s WOD in Annapolis

COT: lets keep our anxiety at a healthy level (i.e.Low) as Christ said (paraphrasing here) anxiety never made anyone live but an hour longer

DATE: 2022-11-28
AO: Horizon-Ao
Q: Gherkin
PAX: 3 mile, Disco, Magoo, Mr Haand, vplaxico, Old Bay, SPINAL TAP, citrus FNGs: Atache
COUNT: 10
WARMUP: SSH, IW, Arm Circles, Cherry Pickers, Michael Phelps, Cobra Kai THE THANG: 30 seconds of each of the following, followed by 30 second recovery: Hand Release Merkins
World War 1
Low Hold Merkin
Crunches
Staggered Merkins
V-ups
Dive Bomber
Bicycle Crunch
Merkin & Rotation
Bear Crawl
Diamond Merkins
Mountain Climbers
Spiderman Merkins
Plank
Burpees
Dairy Maid (squat w/ arm motion)
Wide Arm Merkins
Squat
Box Merkins
No Surrender
High Plank
Jumping Squats
Shoulder Taps
Inch Worm
Rollover Merkins (Bounty Merkins)
Flutter Kicks
Merkin
Box Cutters
Pike Merkin
Curtsy Lunge
High Plank to Elbows and Back Up
Lunge
Slow Motion Merkin (slow down & slow up)
Sprint to Goal & back
MARY:
Jack Knife (left)
Jack Knife (right)
Shoulder Stretch left
Shoulder Stretch Right
Cobra Kai
Spine Twist Left
Spine Twist Right

ANNOUNCEMENTS: Bowling in December

COT: You’ve come too far, to only go this far. Keep your head up and keep pushing forward, in your workouts, for your families, and at work. Words of wisdom from magoo, “There’s always a little more gas in the tank”

DATE: 2022-11-26
AO: Sandlot
Q: Legacy
PAX: Jag
FNGs: None
COUNT: 2
WARMUP: ssh, Imp walk, Hill B, Michael Phelps, DD
THE THANG: Mosey to W-L: lap, 3 sets of pull-ups and BURPEE TABATA; mosey back, then alternating farmers walks and core hammer, followed by, mosey, Wide Receiver Drill. MARY: Big Boys, LBC, Toy Soldiers, Nolan Ryans
ANNOUNCEMENTS: Jag is the youngest one here
COT: Lots of leadership stuff going on in Civil War—didn’t even have a definition of money

DATE: 2022-11-28
AO: Patriot
Q: Ice Tea
PAX: Einar Olsen, Obadiah, Lucius, bogey, Bone, Legacy, CableGuy, Sunshine, Booking, Shake ‘N’ Bake, Flipper, Anchor Man, Spokes, Wedding Singer FNGs: FNG “Crown Vic”
COUNT: 16
WARMUP: SSH, Learning to Fly, Derricks, Cherry Pickers, Willie Mays Hayes, Downward Dog & Cobra Kai

THE THANG: PAX lined up along the goal line with coupons and proceeded to do the following exercises:
-coupon lunge walk to 30 yd line and back, jump squats, goblet squats & coupon thrusters.

PAX then did a fellowship lap and moseyed to the front of the school where we did the following exercises:
-step-ups, Bulgarian (not Romanian) squats, repeato, followed by wall-sits while PAX box jumped up the stairs and ran back.

Moseyed to the basketball courts where we did two rounds of shuttle runs while half were holding an Al Gore.

Moseyed to the field where we finished off with Bonnie Blairs.

MARY: LBC, Donkey Kicks, Dirty Dogs & Heels to Heaven

ANNOUNCEMENTS: Bowling, Hardywood brewery shenanigans & more

COT: Don’t yell at elderly men trying to use the microwave. At least they aren’t making their wives reheat the leftovers for them. Patience.

DATE: 2022-11-28
AO: Olympus
Q: Obadiah
PAX: Ashe, CableGuy, citrus, Hoolihan, Pop Fly, Monk, Hightower FNGs: DR PAX: Spitvalve
COUNT: 9
WARMUP: GOBBLE
Goofballs, Overhead clap, Big Boys, lap, e- Motivators, mountain climbers, WMH
THE THANG: football field. 3 man teams, throw football, wherever caught yard marker is relevant number of reps:

round 1: burpees (collectively)
Round 2: SSH (individual)
Round 3: thrower, catcher, bear crawler
Round 4: thrower, catcher, crawl bearer

Backyard football 4v4 with a sub. Scoring team dictates an exercise

MARY: merkins, glees, shoulder taps.
ANNOUNCEMENTS: bowling, skiing,
COT: a lot to be thankful for.