Category: Uncategorized

DATE: 2022-09-21
AO: Compound
Q: Yardbird
PAX: Obadiah, Peanuts, Yard Sale, Zeus
FNGs: Simba
COUNT: 6
WARMUP: SSH, Imperial Walkers, hand claps, Windmills, Cherrypickers, WMH, DD and such.
THE THANG: run, sprint, mosey thru a big “S” of Mosaic. Arrive low seat walls, PAX box jump along wall alternating sides. Bear crawl thru willow tunnel, continue wall slalom.

Run up garage ramps, complete 10 burpees midway, 5 burpees at top. Finger sweeps on way down. Back to wall slalom and bear crawl tunnel.

Arrive low wall again. Each pax takes a spot to box jump up on wall + 5 squat jumps, jump down other side: alternating rounds of derkins (25), dips (25), diamond merkins (15), dips (25), toy soldiers (20), dips (25), hand release merkins (10ish), dips(25)

Mosey back to field in “S” path again.

MARY: LBC, Freddy Mercury, flutter kick, supermans
ANNOUNCEMENTS: dads camp, grunt event, etc
COT: last week’s IPC sucked for me, feeling defeated. Don’t let that set in, instead, acknowledge that you were out there trying- same goes for everything that’s tough about getting out there, but we’re getting better all the time.

DATE: 2022-09-21
AO: Horizon-Ao
Q: Disco
PAX: Mr Haand, 3 mile, Kodiak, Lazlo, Magoo, Old Bay, vplaxico FNGs: Attaché, ArmBar, Snake (Sand Hills)
COUNT: 10
WARMUP: SSH, Abe Vigoda, M Phelps, Imp Walker, CP/WMH, D Dog/Cobra/Child’s Pose, Fellowship Lap
THE THANG: Pax celebrated DORA-style the 132nd anniversary of our 3rd oldest national park, taking turns with full-field “letter runs” to spell it out while rest of Pax couponed: Y – Curls, Squats
O – thrusters, round the world
S – grave diggers (R and L)
E – chest press, Derkins
(Bear crawl, step ups)
M – Lunge, Rows
I – Merkins
T – T stabilizers, Miuntain climbers
E – kettlebell swings, Oktoberfest stein hold
(Bear crawl, step ups)
MARY: Zelensky Twist, Flutters
ANNOUNCEMENTS: IPC
COT: YNP tour was a memorable father-son trip. But hearing/supporting daughter as she supports friend at Build-a-Bear in an active shooter incident was also a reminder of what we model for our kids.

DATE: 2022-09-21
AO: Patriot
Q: Booking
PAX: Ice Tea, XL, Tiësto, Fish Fry, Shake ‘N’ Bake, Jag, My Space, CableGuy, Wedding Singer, Poe, citrus, bogey, Elvis, 2 percent, Anchor Man FNGs: AC/DC, Zamboni, muslo
COUNT: 21
WARMUP: SSH, IW, Hilly Billy, Windmills, Cherrypickers, down dog, cobra Kai, air press, Michael Phelps, fellowship lap
THE THANG: With your partner execute the following: 10 burpees, 10 squats, 10 WW1- run 100 yards- reduce count by 1 each time and yards by 10 until you get to 1/1/1 burpees/squats/WW1 and 10 yards- 55 total burpees/ squats/ WW1 and 560 yards covered.

40 yard bear crawl/ 40 calf raises- run back to goal line
30 yard bear crawl/ 30 squats- run back to goal
20 yard bear crawl/ 20 merkins- run back to goal
10 yard bear crawl- 10 big bois- run back to goal

Mosey to bleachers-
15 step ups
15 dips
10 step ups
10 dips
MARY: flutters, LBC, dirt dog, mule kicks
ANNOUNCEMENTS: dads camp, grunt- let JAG know if you want to lead an exercise at one of the stops
COT:”A ship in the harbor is safe but that’s not what ships are built for”- take chances in you life, do something new- we are strong men built for challenges and the storms that life offers—- very much like a ship- get out of your harbor!

DATE: 2022-09-21
AO: Farm
Q: Chile
PAX: Infinity, Sparky, Gekko (Keith Capp), Floppy Disk
FNGs: None
COUNT: 5
We rotated through many exercises, never repeating, and each grouped along the same muscle groups.

DATE: 2022-09-21
AO: Farm
Q: Gekko (Keith Capp)
PAX: Chile, Infinity, Sparky, Faceplant, Matthew – Running Man FNGs: None
COUNT: 6
Get another PAX’s phone number: __ __ __ – __ __ __ – __ __ __ __

0 – Sprint across the field
1 – 40 Coupon swings
2 – 35 jump squats
3 – 30 Merkins
4 – 30 Coupon Shoulder Press
5 – 30 Hammer Curls w/ Bricks
6 – 10 Skull Crushers
7 – 100 calf raises
8 – 15 Burpeees
9 – 30 Coupon Bench Press
“-” – 1 Lap around half soccer field

If there is time, switch to another PAX’s number