Category: Uncategorized

DATE: 2023-07-12
AO: Apollo
Q: Lightyear
PAX: Lightyear
FNGs: None
COUNT: 1
WARMUP: SSH, down dawg/cobra Kai, arm circles, and 1 lap
THE THANG: 30 min EMOM 3 rounds. During “rest” I carried the coup up and down the football field and did 1 lap after round 1 0 – 10 min: 12 push press (odd min) & 12 burpees (even min)

10-20 min: 20 squats (odd min) & 20 KBS (even min)

20-30 min: 12 push press (odd min) & 12 burpees (even min)

MARY: na
ANNOUNCEMENTS: TBD at Sparta
COT: TBD at Sparta

DATE: 2023-07-12
AO: Farm
Q: Moneyball
PAX: Lumbergh, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, Imperial Walker, Hillbilly, Beet Pickers, Willie Mays Hays, arm circles, World’s Greatest Stretch, mosey lap

THE THANG:
Elevensies – “plump baker” (squat+calf raise) & Carolina Dry Dock Lt. Dan halfway across soccer field
LBC
One PAX runs across field and back, others do:
-WWI
-Merkins
-lunges
-“Inchworm” (walk hands from high plank to down dog)

MARY:
Toy Soldiers, mountain climbers, box cutters, penguin crunches, American Hammer/Vagner Twist, flutter kicks, plank

ANNOUNCEMENTS:
Ruck & Float, check Slack for details and stuff we might be missing

COT:
I have a co-worker who can be frustrating to work with, and yesterday seemed like it was going to be one of those days. We ended up having a constructive conversation in which I learned a lot from him and we made progress on a common issue that came up. Funny enough, I wasn’t as frustrated when I took the time to listen and cooperate. This is a challenge for me and for others to work on seeing the human side of things, which helps us become more patient and understanding.

DATE: 2023-07-12
AO: Horizon-Ao
Q: Magoo
PAX: citrus, 2 percent, Legacy, Fish Fry, Kodiak, vplaxico, Purple Rain, Defiance, Disco, SPINAL TAP FNGs: Attache, Main Frame
COUNT: 13
WARMUP: Stretchy things, 120 SSH (10 per available pax)
THE THANG: A-B-C
A) Short calisthenics (K2, Plyo K2, Bobby Hurley, No Surrender, Sumo Stamp etc) B) 2X18 meter mosey (skip, caterpiller, captain morgan, deadleg crawl, etc)
C) keep busy until all complete (butt kicker, cross-jacks, imaginary jump rope etc)

MARY: LBC, Groaning Plank Saw
ANNOUNCEMENTS: Welcome @Main Frame!
9/11 Stair Climb is . . . a . . . sometime in mid-September. Be ready. COT: Embrace the Q-juice.

DATE: 2023-07-12
AO: Patriot
Q: Booking
PAX: Big Short, Vila, CableGuy, My Space, Major Payne, Anchorman, Wedding Singer, Fredo, Overthrow, Strange Brew FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, Hilly Billies, Windmills, Michael Phelps, Willy Mays Hayes, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG: Starting on the goal line:
Murder Bunny to the 25 yard line, 20 overhead press, bear crawl back to goal line, 10 burpees- mosey back to coupon
Murder bunny to the 50 yard line, 20 curls, karaoke back to goal line, 20 merkins, mosey back to coupon
Murder bunny to the 25 yard line, 20 low rows, karaoke back to goal line, 30 big bois, mosey back to coupon
Murder bunny to the goal line, 20 chest press, back peddle to the goal line 40 squats, mosey back to coupon
Rifle carry to the 25 yard line, 20 atlas shrugs, bear crawl to the goal line 10 burpees, mosey back to coupon
Rifle carry to the 50 yard line, 20 around the worlds, karaoke to goal line, 20 merkins, mosey back to coupon
Rifle carry to the 25 yard line, 20 swings, karaoke to goal line, 30 big bois, mosey back to coupon
Rifle carry to the goal line, 20 toe taps, back peddle to the goal line, 40 squats, full sprint to opposite goal line Finish with 50 calf raises
MARY: Flutter kicks, LBC, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: None
COT: There are two thing you are in total control of: your attitude and your effort. Put your energy into what is under your control and that will change your outlook in difficult and challenging times. Welcome to FNG Fredo!

DATE: 2023-07-12
AO: Aerie
Q: Lonestar
PAX: Rocketman, Passport, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees
THE THANG: 4x 50yd mosey – 50yd sprint

Mosey to wall
3x – 30 sec wall stand and 10 jump squats

Mosey back
Frisbee Match with burpees
Travel w/ coupon (alt suitcase and curls)

3 x – 10yd monkey humpers/lunges/broad jumps with abs 10 hammers, 20 Freddy Mercury, 30 big Boy MARY:
ANNOUNCEMENTS:
COT: