Category: Uncategorized

Date: 2023-08-22
AO: delphi
Q: Rocket
PAX: Flapjack, Hightower, Raider, K-Pop, Obadiah, Pop Fly, Nano, Ashe, Monk, Doodles, Walk-on, CURRY FNGs: None
COUNT: 13
WARMUP: The typical: SSHs, Michael Phelps, Willie Mays Hayes, Cherry Pickers, etc

THE THANG:

lunge 50 yards
broad jump 50 yards
Mosey back

“Suicides”
1 situp
run 10 yards
1 pushup
run back

2 situps
run 20 yards
2 pushups
run back

repeat until 10 rounds complete

we did that too fast, so we did suicides again, but in reverse (started with 10’s and 100 yard runs)

11’s
1 – squat
10 – overhead claps
2 – squats
9 – overhead claps
repeat until you do 10 squats and 1 overhead clap

MARY: some ab work followed by stretching

ANNOUNCEMENTS:
1. Social at Glory Days on Thursday, 7:30.
2. 9/11 Stair Climb
3. Monday beat downs. Woodson high school
4. Iron pax next month (Thursdays)

COT: Back to school time is both exciting and ridden with anxiety. Not just for your 2.0! All of the feelings are valid, for both parent and child. Remember those kids will pick up on your emotions and reactions. So try to stay positive where you can. Don’t shy away from seeking advice and encouraging your children to seek advice as well. Finally, seek outlets for any pent up stress (good start with F3!).

Date: 2023-08-20
AO: mother-ruck-ing
Q: Lazlo
PAX: Monk, Major Payne, bogey, Sunshine, Lucius, Pop Fly, Jenner FNGs: None
COUNT: 8
WARMUP: 10 Squats
THE THANG: A couple of miles with a burpee hill thrown in for good measure MARY: No
ANNOUNCEMENTS: Of course
COT:

Date: 2023-08-01
AO: thefarm
Q: Trolley
PAX: Infinity, Matthew – Running Man, Hydrant
FNGs: None
COUNT: 4
WARMUP:
SSH, Hillbillies, Rockettes, Windmills, Cherry Pickers, WMH’s, Arm Circles, Downward Dog, Kobra Kai

THE THANG:
A deck of 52 cards were split, with 1/4 at each corner of the soccer field. PAX jogged the sideline between corners and did a variety of movements between corners on the goals lines (Bear Crawls, Crawl Bears, Lunge Walks, Backwards Run, Karaoke’s, Duck Walks, Skip). At each corner a PAX drew two cards, the first identifying the exercise (Spades= Burpees, Clubs=Big Boy Sit-ups, Diamonds=Merkins, Hearts=Body Weight Squats) and the second card indicating the number (Ace’s=14). PAX completed multiple rounds around the field.

MARY:
LBC

ANNOUNCEMENTS:
9/11 stair run

COT:
We reflected on Prophet Elisha’s power and legacy, as evidenced in the 2 Kings 13:20. How his bones brought to life a man who had died. We talked about legacy and shared what words of life & wisdom had been said to us that we carry with us. Before heading out of the house as a teen, my father would tell me, “Remember who you are and where you came from,” as an encouragement to be rooted in the things handed down to me and the ethic taught. Each PAX shared something that they said or was said to them. Ended in prayer.

Date: 2023-08-22
AO: theaerie
Q: Lonestar
PAX: Lonestar
FNGs: None
COUNT: 1
WARMUP: mosey half mile
THE THANG: 10 sets – 5 pull ups, 10 merkins, 15 squats
MARY:
ANNOUNCEMENTS: summer is almost officially over
COT: it’s a cruel summer…but beatdown are sweet!!!

Date: 2023-08-21
AO: lost-boys
Q: Monk
PAX: Hightower, Obadiah, Peanuts, Doodles
FNGs: None
COUNT: 5
There were two ladies already in the parking lot when the PAX arrived at the new yet-to-be-officially named AO at Woodson HS. They kindly informed us that we should not take food on the field, which of course we had no intention of doing. Turns out this morning was senior sunrise at Woodson HS. We headed up to the field and started the warmup. Then Peanuts arrived. Then we continued the warmup:

windmills, imperial, walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, Fellowship lap

Then the PAX enjoyed performing the following while the HS seniors stood in awe at these men who in all respects looked very much like their dads:

Bojangles Blueberry Biscuit Sprint straights and mosey corners, with 10 blueberries (burpees) in the middle of each corner.

Railroad Tracks: PAX lined up four yards apart in the low plank position. The end PAX jumped over first pax runs 4 yards and got in low plank. Next pax jumped over pax runs 5 yards and got in low plank. This continued for 100 yards; rest; same exercise back to start.

Mucho Leg-o: 1) Narrow squat (feet together), 2) regular-stance squat, 3) wide squat, 4) bonnie blair (jumping lunge) with left foot forward, 5) bonnie blair with right foot forward (then back to narrow stance).

Announcements: second, F glory days this Thursday. 911 stair climb.

COT: give people a fail-able, doable challenge.