DATE: 2022-10-13
AO: Highlands
Q: Toolbox
PAX: Disco, Trolley, Hard Knox, XL
FNGs: None
COUNT: 5
WARMUP: ascending ladder of burpees, ssh, merkins, lunges, Bonnie Blair’s, and squats 1-10 each and a mosey to Costco.
THE THANG: continuation from warm up, block dips, more dips with single leg lift, step ups, tempo Freddy Mercury, stair climb, light line painting, irkins, ramp crab walks up and down forward and backwards, reverse lunges and sprint.
MARY: Frankenstein, and lieutenant Damn 2 single leg lunges each side and a squat walking across the parking lot, mosey back, and high knees to the cars. ANNOUNCEMENTS: meal packing event at Calvary UMC this Sunday at 11
COT: it’s not easy doing hard stuff. best to just charge into it and work. it’s not usually that bad…or it is…either way, you get through it and come out stronger at the end.
Keep it Moving
DATE: 2022-10-11
AO: Delphi
Q: I-Beam
PAX: Dunder, Hoolihan, Rocket, Raider, Hightower, Nano, Peanuts FNGs: None
COUNT: 8
WARMUP: SSHs, Cherry Pickers, Arm Circles, Michael Phelps, WMHs, a warmup lap, then a lap with coupons to set up stations THE THANG:
Stations were set up around the perimeter of the football field. PAX started at different stations and would move to the next station once their exercise was complete. If a PAX was occupying the next station, PAX moved on until a station was open.
Stations comprised of
30X Crossover Merkins
25X Goblet Squats
15X Manmakers
50X Jump rope (2 stations)
20X (hard way) Lunges
25X Overhead Press
25X Curls
15X Tricep extensions
20 yards out and back Murder Bunnies
Once PAX had completed circuit of all stations, PAX lined up for Ricky Bobby tour up the hill and around library parking lot. PAX at the end sprinted to front with coupon and the coupon was handed down to the end, where PAX would then sprint to front.
MARY: Start with merkins as Q owed PAX for missing that part of the circuit, then PAX each suggested exercises
ANNOUNCEMENTS: Turkey Trot Thanksgiving morning, Grunt Nov 12, Road Cleanup Oct 29 COT: Make yourself accountable
Not Quite Iron Pax Week 4
DATE: 2022-10-12
AO: Patriot
Q: 2 percent
PAX: My Space, Booking, Elvis, CableGuy, XL, Shake ‘N’ Bake, Legacy, Maj. Payne, Grape Ape, Lucius, bogey, Wedding Singer
FNGs: Speedy Flashlight Guy, a dude that looked like Bone, a dude that looked like Spokes COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Moroccan Night Clubs, Willy Maze Haze, Cherry Pickers, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap THE THANG:
1. 100 Gas Pumpers
2. 50 SSH
3. 400-meter run
4. 25 Hello Dollies
5. 25 Burpees
6. 50 SSH
7. 400-meter run
8. 25 Hand Release Merkins
9. 25 V-Ups
10. 50 SSH
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Boi Squats
14. 50 SSH
15. 400-meter run
16. 25 4-count flutter kicks
17. 25 Bonnie Blairs (hard way)
18. 50 SSH
19. 400-meter run
MARY: Toy Soldiers, Nolan Ryan’s
ANNOUNCEMENTS: Corn Hole Tournament 10/30
COT: “History never repeats itself, but it does often rhyme.” – Mark Twain
“Those who cannot remember the past are condemned to repeat it.” – George Santayana
Team Relays
DATE: 2022-10-12
AO: Compound
Q: Hightower
PAX: Popeyes, Yardbird, Poe, NAFTA, Peanuts, Monk, Zeus
FNGs: None
COUNT: 8
WARMUP:
Lots of warm up PT and stretching. Followed by a couple fellowship laps around the field.
THE THANG:
Split into 2 teams:
Team 1: Popeyes, Peanuts, Monk & Yardbird
Team 2: Poe, Zeus, NAFTA & HT
Relay race, 4 total rounds
Bear crawl to cone, sprint to next cone, bear crawl to side line, 5 burpees, repeat to get back to your team. Next man does 10 merkins, then holds high plank until guy in front comes back Second guy waiting does air squats until he moves up
Third guy, recovery position, does overhead claps until he moves up.
After 4 rounds, group lined up for active recovery. Low, slow walk lunges, high knee skips, bunny hops and karaoke.
MARY:
Ring of Fire mix up for Mary
ANNOUNCEMENTS:
Sat, 10/29 Road cleanup, meet at Sparta
Sun, 10/30 Cornhole tourney BunnyMan
Sat, 11/12 The Grunt rally at Lincoln Memorial
Thurs, 11/24 TurkeyTrot at Olympus
COT:
Reminder that we’re not Alone in the struggle of life. When we work with a team, we can accomplish way more than by ourselves. Whether at home with our M, or at work or in our communities, working in a team gets more done.
100 Merkins
DATE: 2022-10-12
AO: Farm
Q: Sparky
PAX: Chile, Infinity
FNGs: None
COUNT: 3
WARMUP: SSH, DQ, beet pickers, arm circles, surrenders, calf stretch, neck rolls, mozy
THE THANG:
20 Merkins, run, jump squats, run back
20 Merkins, wall sit, run, squats, run back
20 Merkins, low plank, run, side squats, run back
20 Merkins, IYT, run, sumo squats, 10 Merkins run back
10 Merkins,
MARY: Rosalitas, penguins, lbcs, flutter kicks
ANNOUNCEMENTS: none
COT: Everyone who calls on the name of the lord will be saved. Romans 10:13
F3 The Capital 