Category: Uncategorized

DATE: 2022-11-04
AO: Patriot
Q: Booking
PAX: Lazlo, Anchor Man, Shake ‘N’ Bake, Bone, Old Bay, Maguire, CableGuy, Flipper, Big Short, Elvis, Patchouli, Fish Fry, Lucius FNGs: Smokey, Smokey (2), FNG Looney
COUNT: 18
WARMUP: SSH, Imperial Walkers, Windmills, Michael Phelps, Downdog, Kobra Kai, Worlds Greatest Stretch THE THANG: Traveling Coupons!
Murder Bunny to the 20 yard line- 25 OH Press
Murder Bunny to the 40 yard line- 25 Curls
Murder Bunny to the 40 yard line- 25 low rows
Murder Bunny to the 20 yard line- 25 coupon squats
Murder Bunny to the goal line- 25 toe taps

Sprint to opposite goal without coupon
Calf Raises

Bear Crawl to the 20 yard line – 25 Merkins
Bear Crawl to the 40 yard line- 25 WWI
Bear Crawl to the 40 years line- 25 squats
Bear Crawl to the 20 yard line- 25 penguin taps
Bear Crawl to the goal line- coupon leg lifts 25

Travel back to the other goal line via murder bunnies- repeating the first series of exercises above.

Mosey to bleachers- series of step ups (25 then 20) series of dips (25 then 20) MARY: flutter kicks, LBC, Donkey kicks, Firehydrants
ANNOUNCEMENTS: Grunt next weekend!
COT: I recently traveled to Disney with my family and observed a large number of young people using electronic scooters around the park, presumably because of health conditions. Be grateful for your health and ability to come out in the gloom day in and out. Support each other!

DATE: 2022-11-04
AO: Horizon-Ao
Q: 2 percent
PAX: Disco, Median, willis, 3 mile, Mr Haand, Magoo, Gherkin, Poe, sticks, Yardbird, Kodiak, Jenner FNGs: @attache
COUNT: 14
WARMUP: SSH; Imperial Walkers; Cherry Pickers; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 2 rounds of interval training, 10 sets, OYO AMRAP, 30 seconds of exercise, 30 second rest period, rinse & repeat. Bonus/Speed round at the end. All 20 exercises back to back, no rest period. Lots of Iron Maiden. Round 1:
1. Sideways coupon hops (place coupon on floor, jump over it with both feet together) 2. Shoulder taps
3. Football fast feet – down to plank on command
4. Coupon (or weighted) tricep press
5. One-sided lunge jumps (R) – drive knee into the air
6. One-sided lunge jumps (L) – drive knee into the air
7. Coupon chest press
8. Bear crawl/crawl bear – back and forth
9. Squat jumps with a knee slap – on command
10. Figure 8’s

Round 2
1. Diamond push ups
2. Globe jumps
3. Front coupon raises
4. Heisman shuffle
5. Blockees
6. Goblet squats
7. Coupon curls
8. Traveling merkins
9. Dead lift
10. Mummy kicks

Round 3: Bonus/Speed Round – PAX completed all 20 exercises back to back with no rest period. 10 minutes of continuous exercise.

MARY: Nolan Ryan’s

ANNOUNCEMENTS: Veteran’s Day workout 7am

COT: “Exercise is a celebration of what you can do. Not a punishment for what you ate.”
On a more serious note, my dad was diagnosed with the early stages of Parkinson’s disease this summer. Prior to, he lived a relatively sedentary lifestyle in his adult years and rarely exercised. After his Parkinson’s diagnosis he has made a complete lifestyle change. Between physical therapy, boxing (which helps tremendously with Parkinson’s patients) and daily workouts his condition has improved exponentially. He’s 75 years old. You are never too old and never too late to make a lifestyle change.

DATE: 2022-11-04
AO: Sparta
Q: Lightyear
PAX: Zeus, Doodles, K-Pop, Bluegrass, Peanuts
FNGs: FMB
COUNT: 7
WARMUP: sure did! A little SSH, cherry pickers, stretching, jump squats, and a 1 lap mosey. And of course Peanuts didn’t miss a single part of warmups…

THE THANG:

20 min TABATA (2 Rounds)

Workout 1
– Squat
– Jump Squat
– Lunge
– Bonnie Blair
– 2 push-ups, 4 curls
– 2 push-ups, 6 curls
– Burpee
– Burpee

Workout 2
– Side Shuffles (quickly side stepping 3 steps right, 3 steps left) – Squat Press
– Bear Walk (hold low squat and walk forward/back)
– Lateral Bear Crawl
– Side Shuffles (quickly side stepping 3 steps right, 3 steps left) – Squat Press
– Bear Walk (hold low squat and walk forward/back)
– Lateral Bear Craw

MARY:
6 min Core TABATA (4 Rounds)
– Bicycle
– Toe Touches
– Windshield Wipers
“The ultimate measure of a man is not w
ANNOUNCEMENTS: Grunt, Veterans day Burpees
COT: “The ultimate measure of a man is not where he stands in moments of comfort” – MLK and convenience, but where he stands at times of challenge and controversy.

DATE: 2022-11-03
AO: Highlands
Q: XL
PAX: Jag, Trolley, Hard Knox, Katniss
FNGs: Gruber, Money Pit (FNG)
COUNT: 7
WARMUP: SSH, Shoulder Press, LBAC, Imperial Walkers,
THE THANG: Stole this from the 17OCT22 #thepatriot beatdown
Round 1 – Run to Opposite Goal Line and back
Shoulder taps
Plank
Merkins
Round 2 – Bear crawl to Mid-Field and run back
Shoulder taps
Right Side Plank
Left Side Plank
Round 3 – Lunge walk to Mid-Field and run back
Shoulder taps
Flutter kicks
Mountain Climbers
*Squats until everyone is done with the Round
MARY: WW1s, Freddie Murcury
ANNOUNCEMENTS: The Grunt CSAUP on 12 Nov
COT: Prov 3:5-6, Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Q encouraged everyone to make value based decisions and not ones that may benefit you the most – the ends do not justify the means. Trust the Lord to make straight your paths.

DATE: 2022-11-02
AO: Aerie
Q: Stewie
PAX: Passport, Tron, Chasqui, Rocketman, Stewie
FNGs: None
COUNT: 5
WARMUP:
Side straddle hop
Cherry picker
Michael phelps
Mosey 2laps
THE THANG:
Escalator by random card draw + 45lb coupon carry rotation
10xSquat
10xSquat+20xPlank
10xSquat+20xPlank+30xBurpee
10xSquat+20xPlank+30xBurpee+40xButtkicker

10xMerkins
10xMerkins+20xCalf raise
10xMerkins+20xCalf raise+30xCopperhead squat
10xMerkins+20xCalf raise+30xCopperhead squat+ 40xFlutterkick MARY: –
ANNOUNCEMENTS: Grunt, 1000 step up, 1 year anniversary, food donation ruck RE:@Rocketman for details. COT: Closing prayer