Category: Uncategorized

DATE: 2022-11-08
AO: General
Q: Lazlo
PAX: 2 percent, bogey, citrus, Obadiah, Hard Knox, Moneyball, Disco, XL FNGs: None
COUNT: 9
WARMUP: SSH, imperial walkers, hillibillies, cherry pickers, michael phelps, downward dog, unpleasantly interrupted by a burpee ladder

THE THANG: 4-8-19-39
Four rounds of:
1 lap
8 burpees
19 merkins
39 BWS

Then on to the bleachers for alternating bleacher sections of raccoon crawl and 10 to taps IC, the length of the bleachers.

Then to the field, and to return, the PAX bear crawled from goal line to the opposite goal line. I think it was 100 yds.

Finally, 5 laps around the step-up stairs. After each lap, 1 burpee, 5 Bonnie Blairs the hard way, then 2 and 4, then 3 and 3 and so on.

MARY: flutter kicks, WWIs, toy soldiers, dirty dogs, mule kicks

ANNOUNCEMENTS: The Grunt, Veterans Day fund raiser

COT: Shout out to Romeo Suson, father of Hightower who recently passed away. Thanks to the PAX that found this workout that Hightower led recently in honor of Romeo on his birthday, 4-8-1939. We read a few words about the story of him and his wife coming to the US with almost nothing, and managing to bring the rest of the family and raising some pretty great kids. Hope we can all take some inspiration from their perseverence and commitment to family.

DATE: 2022-11-08
AO: Freestate
Q: Horshack
PAX: Deagle, Dungeon Master (Amon), Winston, ShowMe, Butter
FNGs: D&D, Lefty, Brono,
COUNT: 9
WARMUP:
* SSH x 25 IC
* IW x 15 IC
* Hillbillies x 15 IC
* Windmills x 15 IC
* Walk Out Cobra Kais x 5 IC
* El Capitan x 15 each direction
* Michael Phelps x 15 IC
* Cherry Pickers x 15 IC

THE THANG: Ring of Fire
Two Rounds of 3 exercises with everyone taking a turn doing a bear crawl around the ring of fire: Round 1:
* Chest Press
* Squat
* Flutters
Round 2:
* Curl
* Bonnie Blairs
* Scissors

MARY:
Stretch-o-rama

ANNOUNCEMENTS:
* The Grunt – start at 0700, end by 0900. Posted the plan on What’s App * Thirsty F3rd Thursday next week 17 NOV at Irish Inn at Glen Echo 6:30p

COT: Dads can be funny, especially if they try too hard and have a good resource such as the book “Dad Jokes: The Good, The Bad, and The Ugly”. Selected several jokes that mostly provoked groans and mumble chatter.

DATE: 2022-10-27
AO: Highlands
Q: Jag
PAX: Katniss, Toolbox, Trolley, XL, Hard Knox
FNGs: Gruber; DRPAX Planer
COUNT: 8
WARMUP: Yes, of course.
THE THANG: The PAX completed a ladder while performing laps around the Highlands field. The ladder culminated in 10 Merkins, 20 LBCs, 30 Squats, 10 Shoulder Taps, 20 Mountain Climbers, 30 Calf Raises, 10 Knerkins, 20 Freddie Mercurys and 30 Tempo Squats. A set of 15 Typewriter Merkins, 20 Toy Soldiers and 20 Bonnie Blairs was thrown in for good measure. Modes of transportation included Bear Crawls and Walking Lunges. MARY: Supermans and Penguin Crunches
ANNOUNCEMENTS: The Grunt!
COT: Listen as there is great advice all around you.

DATE: 2022-11-07
AO: Mor-Ruck-Ing
Q: Mincemeat
PAX: Blip, Rocketman, Tron, Haggis, Yellow Jacket
FNGs: None
COUNT: 6

THE THANG: 4.38 miles through the Cub Run and London Towne area with a 40# and a 60# sandbag. 1:34 total time; wet leaves and a buried trail cost us a little on our pace, leaving us at 2.8mph average pace.

COT: Isaiah 55:6-8. God calls sinners to repent and come to Him, how much more should we who trust Him seek to run to Him. God’s ways are higher than out ways, and we do not know how we may be used by Him to call others to Himself, so be watchful for opportunities to witness to or encourage others this week.

DATE: 2022-11-07
AO: Farm
Q: Infinity
PAX: Chile, Faceplant, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: None

The Thang:
4 rounds of Sun Salutation B, with some variations.

CoT: During this yoga session, we were invited to check our bodies and realign anything that is off-nominal. We also were invited to set an intention for our day by completing the sentence “I choose…” In like manner, continue on the journey of life by correcting the steps we are taking today toward the betterment we seek.