Category: Uncategorized

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Football Punt, Pass, and Kick

DATE: 2023-06-28
AO: Apollo
Q: Bluegrass
PAX: Juneau, Lightyear
FNGs: Ricky Bobby (Chicago)
COUNT: 4
WARMUP: arms circles, cherry pickers, WMH, other light stretching

THE THANG: Punt, Pass and kick.
Start with 1 lap warm up,
20 yards lung, 20 yards bear crawl, 20 yard lung, 20 yard bear crawl, 20 yard lung 1 push up, run 10 yards, 2 push ups, run ten yards, 3 push ups… Each Pax gets a chance to complete the challenge:
Pax 1: Punt, All run to spot – do work out of kicker’s choice Pass, run to spot – do work out of passer’s choice
Kick – if field goal good – you win, next Pax up, if not – 15 burpees for all. Everyone gets to complete the challenge

1 lap stoping twice for some squats.

MARY: Iron Cross, LBC, American Hammers, Glee, couple more…

ANNOUNCEMENTS: Happy Birthday to Juneau’s 2.0 turning 5!

COT: Schedule down time. Too much of a good thing is a bad thing, too little of a good thing is a bad thing. Creating balance sometimes requires us to hard schedule down time.

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Cinchworm

DATE: 2023-06-27
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Bratwurst, Rogue, True North
FNGs: FNG (“Firesale”)
COUNT: 7
WARMUP: 10 Don Quioxotes (4 ct)
18 SSHs (4 ct)
18 Overhead squat claps (4 ct)
20 Willie Mays Hayes
20 Cherry Pickers (4 ct)
20 Michael Phelps (4 ct)
22 swim circles, Phelps style (4 ct)

Span the Village Green

Inch worms– OYO
Inch worms with Worlds Greatest Stretch

THE THANG:

–ea PAX takes a pair of light coupons (5# DBs) —

Shoulder press
@Standing in Wide Squat (front Warrior Stance)
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Curls (Straight’s) then Curl (W’s)
@Squat Stand
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Lat. Raises
@Standing in Wide Squat (front Warrior Stance)
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Underarm Outs and Ins
@Squat position
[Did not do: Repeat previous 1x with pulses (bursts) instead of full range reps ]

Arm slings ( back to butt)
@Squat Position
Alternate previous 1x

Overhead Squats w/coupons

Triceps curls behind the head
@Squat Position

“on our Six”

Flutterkicks while holding up coupons

Chest Press
@Pike position

“from a knee” (still on the deck)

Wide Vee Should Press
@Lunge position, Tap Dumbell thru the window

did not do / did not repeat:
@Standing, Shoulder Press, then Pulse
@Standing, Ins/Outs, then then Pulse
@Standing, Triceps Press, then Pulse
@hands and knees, forearms to flr (triceps)

MARY: hollow body sit ups | simulated rope climbs | Freddie’s | big boys

ANNOUNCEMENTS: on Tues. July 4th, we WILL be here (@Rogue will Q)

COT: from QSource– 4 phases of Ldrship: Get Right. Live Right. Lead Right (& Love Right), and Leave Right. the 3rd f in F3 is Faith, and F3 is predicated on recognizing our strength comes from an external, divine source. not merely from within

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Leg Day

DATE: 2023-06-27
AO: Delphi
Q: Roddick
PAX: Peanuts, Obadiah, YNAB, Rocket, Yard Sale, K-Pop, Flapjack, Doodles, Monte Karlo FNGs: None
COUNT: 10
WARMUP: Frankenstein, quad stretch, inchworm, broad jump
THE THANG: 2 rounds on the bench: squats, leg raise, step ups, bulg split squat, calf raises. 5V5 frisbee with trades and draft picks to be named later.
MARY: 5 PAX selected ab exercises
ANNOUNCEMENTS: July 8 float fun
COT:Be prepared and stay in the moment.

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Last minute bombs

DATE: 2023-06-27
AO: General
Q: citrus
PAX: bogey, Hard Knox, Toolbox, 2 percent
FNGs: DRP Pilgrim (Charlotte)
COUNT: 6
WARMUP: Sundry exercises, including single leg squats

THE THANG:
With a partner:
50 Burpees (while partner runs 50 yards and back)
100 Overhead Claps (while partner runs 50 yards and back)
150 Merkins (while partner runs 50 yards and back)
200 Big Boy Sit-ups (while crawls 20 yards and back)
250 Squats (while partner runs 50 yards and back)

Fellowship lap.

MARY: protected Dollie’s, Nolan Ryan’s, American hammers

ANNOUNCEMENTS: ruck and float on 7/8. Camping trips being planned for October.

COT: Worrying just means you’re going to suffer twice if it happens. Don’t waste the energy.