Category: Uncategorized

Date: 2023-08-19
AO: thefarm
Q: Sparky
PAX: Gekko (Keith Capp), Trolley, Matthew – Running Man, B Roll, Survivor FNGs: None
COUNT: 5
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: 9/11 coming
COT:
B Roll had to lead us. Be prepared to step in when called for not action.
Keep hydrated. Kidney stones no fun. Pain. Vomiting. Driving no lots of water and limit salt intake.

Date: 2023-08-26
AO: thefarm
Q: Sparky
PAX: Stewie, Gekko (Keith Capp), Boffin
FNGs: None
COUNT: 4
WARMUP:
SSH, Don Quixotes, beet pickers, surrenders, Michael Phelps, calf stretches, Mozy to opposite side of field THE THANG:
60 wall sits (Wall Gore)
15 dips
15 steps ups
15 derkins
15 side leg lifts both legs
15 irkins

Repeated 3 times

Yoga

MARY:
Flutter kicks
LBCs
Rosalitas
Penguin crunches

ANNOUNCEMENTS:
9/11 get together

COT:
Courage is what it takes to stand up and speak: courage is also what it takes to sit down and listen. – Winston Churchill

Date: 2023-08-26
AO: thefarm
Q: Gekko (Keith Capp)
PAX: Gekko (Keith Capp), Infinity, Kaboom, Sparky, Squatter, Trolley, Firehead, Runningman FNGs: None
COUNT: 8
WARMUP:
SSH, beet pickers, Willie Mays Hays, arm circles, Michael Phelps, mosey lap
THE THANG:
Dora to the 50 and back
100 SSH
100 Squats
200 OH press
100 Flutter kicks
200 Calf raises
100 Merkins
200 LBCs
100 Monkey humpers
100 Shoulder taps
100 SSH

Count O’ Rama

Name O’ Rama

Announcements: 9/11 Stair climb
Saturday 7 AM

Circle of Trust:
“You will not find the warrior, the poet, the philosopher, or the Christian by staring in his eyes as if he were your mistress: better fight beside him, read with him, argue with him, pray with him.” — C.S. Lewis, The Four Loves

Date: 2023-08-25
AO: thepatriot
Q: Maguire
PAX: My Space, Ice Tea, bogey, Big Short, Bone, Coconuts, Shake ‘N’ Bake, Major Payne, Old Bay, Elvis, Smokey, Fish Fry, Overthrow, Fredo, CableGuy, Legacy, Tea Party, Spokes, Sunshine, @tweed FNGs: None
COUNT: 23 but missing 2
WARMUP: Side straddles. Imperial. Hillbillies. Little Bitties. Cherry Pickers. Willie Mays Hayes. Downward Dog.
THE THANG: Run to arena area. Broad jumps and bear crawls along the way. At Arena, Dora one runs other exercises. 60 burpees
125 merkins
125 step ups
150 joe louis
Always pick up pax
Then a bunch of group air presses and leg lifts and a few more burpees …. Back to field MARY: Flutter. Snow Devils. Spell ALABAMA. LBCs.
ANNOUNCEMENTS: 9/11 climb. New AO in Falls Church.
COT: Teamwork. Be it family friends or professional. We can accomplish more and learn more together than on your own.

Date: 2023-08-25
AO: freestate
Q: FIFA
PAX: Horshack, Mumford, Brony, Shepard, Cashonly
FNGs: None
COUNT: 6
WARMUP:

20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
5 MPs IC
10 windmills IC
6 WMH IC

THE THANG:

4 corners, coupon in corner 2
Corner 1:
10 burpees on Q
Sprint to coupon, sprint back to corner 1 with coupon, rifle carry to corner 2

Corner 2:
40 curls on Q
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry ½ to corner 3

Corner 3:
40 taint scrapers on Q
Sprint to corner, sprint back to coupon, rifle carry to corner 4

Corner 4:
40 overhead press on Q REMEMBER GO CORNER 2 ON RIFLE
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry rest to corner 2, slow walk back to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1burpees
30, 20, 10other exercises

MARY:

15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama if time

ANNOUNCEMENTS:
9/11 stair climb details
Thirsty 5th Thursday is 8/31
Sat beat down meet at Starbucks for some stair climb work

COT:
School begins on Monday and I’m excited but also terrified for my kids. They’re getting older and kids are getting meaner. Pressure to fit in, be in the know, have stuff, know stuff etc is getting more intense. I spoke with another dad about it recently and he confirmed he feels the same. I said the only thing we can do is tell them be yourself, you are great the way you are, and to be kind. The rest will take care of itself. I do that with my kids all the time but I’m always worried it’s not true. That they’ll do those things and it won’t be as I said it would be. Not sure what I can do about that other than have hope that other parents are telling their kids the same thing. So preach kindness boys.