Category: Uncategorized

DATE: 2022-09-08
AO: Olympus
Q: Peanuts
PAX: Rambler, Nano, Yard Sale, Ashe, Zeus, Roddick
FNGs: None
COUNT: 7
WARMUP: SSH, WMH, Michael Phelps
THE THANG: Bear Crawl 25 yards, 25x air squats, bear crawl left 25 yards, 25x merkins, crawl bear 25 yards, 25x big boys, bear crawl right, 25x burpees. Rinse and repeat AMRAP in 45 minutes. MARY: N/A
ANNOUNCEMENTS: more CSAUP coming your way next week
COT: Q had to quit so no COT. Man my legs hurt.

DATE: 2022-09-10
AO: Olympus
Q: Pop Fly
PAX: Nano, YNAB, Shogun, Zeus, Monk, Peanuts, Juneau, slider FNGs: DR PAX Padre
COUNT: 10
WARMUP: Standard Stretches
THE THANG:
(1) Rick Bobby Lap
(2) Dips, Derkins, Step Ups
(3) Ring of Fire Lap
(4) Wall Sit / Bear Crawl
(5) 3 minutes on the Olympus Stairs
(6) Ultimate Frisbee
MARY: Flutter Kicks
ANNOUNCEMENTS: Stair Climb, Dad’s Camp
COT: Stability. Be the stability in the world around you

DATE: 2022-09-09
AO: Sparta
Q: Pop Fly
PAX: Zeus, Peanuts, K-Pop
FNGs: None
COUNT: 4
WARMUP: Normal Stretching Routine
THE THANG:
2 Decks of Cards: Deck 1, partner performs what the card says. Deck 2, partner does what card says. Partners switch once partner 1 completes his task.

Some Rounds:
– 100 SSH / Mountain Climbers
– 20 yd bear crawl / monkey Humpers
– Backwards Lunge 15 yards / Bonnie Blairs
– 400 yd run / flutter kicks
etc.

MARY: Suicide Sprint: 10 and back, 20 and back, 30 and back, sprint through the 50yd line

ANNOUNCEMENTS: Dad’s Camp and Stair Climb

COT: Stability is a good thing. God save the Queen

DATE: 2022-09-07
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2

Warm up:
20 second butt kickers
20 second high knees
20 second side straddle hop
15x Michael Phelps
15x Cherry Pickers
15x Mountain climbers

Part 1:
High plank, every 5 second: Merkins
25x Big boy Sit-ups
High plank with toe taps
25x American hammer
High plank, motion: knees close to ground to full extension 25x V sit ups
Run Lap

Part 2:
15/15 forward-backwards lunges:both legs
10x regular squats
10x legs in squats
10x sumo squats
15x Skaters with jump
10x burpees
Run Lap

Part 3:
PAX mix and cool down stretches

ANNOUNCEMENTS: 9/10: 12 miler ruck 9/11: Stair climb, Brewrun TBD COT: Great health and positivity for new job/life objectives.

DATE: 2022-09-07
AO: Patriot
Q: 2 percent
PAX: Wedding Singer, bogey, citrus, Jenner, Ice Tea, Maj. Payne, Big Short, CableGuy, Shake ‘N’ Bake, My Space, Booking, Lazlo, Anchor Man FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Moroccan Nightclubs, Arm Circles, Willy Maze Hays, Cherry Pickers, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Broad jumps goal line to the 50, rinse & repeat (giant steps are what you take, walking on the moon)
The PAX split up into uneven groups (b/c QIC is not strong with number comprehension) and hit 4 stations, 2 rounds each: 10-15 Pull ups, various ab exercises, 1 lap around the track, toe taps. Stadium stairs up and down. 20 dips, 20 derkins.
Back to the field for 10-1 motivators.
Closed it out with a little number called “Roxanne” involving “Burpos” – never leave the squat position for the entirety of the song, perform a “burpo” every time her name is mentioned. I counted 26 times….. MARY: Flutter Kicks, Nolan Ryans
ANNOUNCEMENTS: 9/11 stair climb, Dad’s Camp, IPC Week 1, Grow Ruck COT: “Be yourself. No matter what they say.” – Sting (Gordon Sumner)