Category: Uncategorized

DATE: 2022-08-24
AO: Compound
Q: Popeyes
PAX: Roddick, Peanuts, Landslide, Hightower, Obadiah, Monk, Booking FNGs: None
COUNT: 8
WARMUP: Mosey with some butt kickers, high knees, karaokes, arm circles, and overhead presses. Hip and groin stretch. Calf stretch with cobra kai. 12 burpees. THE THANG: Up the stairs, 40 squats, down the stairs, 40 squats.

4x but no squats on the last stair run.
MARY: 12 burpees, 40 Flutter Kicks, 20 American Hammers, 10 O’s, 10 Up and Down planks, 20 penguins.

ANNOUNCEMENTS: 9/11 stair climb and Dad’s camp
COT: The race is not to the swift, nor the battle to the strong but time and chance happen to them all. But you gotta show up first!

DATE: 2022-08-24
AO: Patriot
Q: Schwab
PAX: Lazlo, Wedding Singer, 2 percent, Tea Party, Big Short, citrus, Anchor Man, Shake ‘N’ Bake, CableGuy, Ice Tea, Legacy, Elvis, Bone, Patchouli FNGs: @Newman (DR), @Laimbeer (DR), @Stinger (DR)
COUNT: 18
WARMUP: SSH. Rockettes. IW. CP. WMH. DD. CK.
THE THANG:
1. Ring of fire. 5 count planks. Then mosey.
2. Stop for 7 burpees. Then mosey to hill.
2a. Stop for 7 more burpees. To the hill.
3. Reverse hills (down then up).
-group 1 is running and timers.
-group 2 are doing merkins and twinkle toes
(Repeat)
4. Hills.
-group 1 running.
-group 2 are doing merkins and squats.
(Repeat)….then mosey
5. Front of patriot.
-group 1 running around amphitheater.
-group 2 step ups and dips
(Repeat)
-group 1 running
-group 2 box jumps and derkins
Mosey.
6. Set up 7 burpees. Then 4 burpees. Run to school.
7. Ring of fire. Planks again.

MARY: flutter kicks and LBCs
ANNOUNCEMENTS: 9.11 climb. Dads camp. Check other channels.
COT: be present with your kids. Even when they nag, spend time with them. You will get more out of it then they will. Also a great time to instill traits that will help them in life.

DATE: 2022-08-24
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Disco, Kodiak, Mr. Hand, vplaxico, Brown Bag, Jag FNGs: Armbar
COUNT: 9
WARMUP: WMH, CherryPicker, walkouts, yoga-like stretches, mini trail run.
THE THANG: Each PAX takes a turn leading/modifying the 7 basic exercises on the CARD OF POWER. Variations encouraged. -Squats
-Crawl bear / Bear crawl
-Sit-throughs
-Merkins
-Mountain Climbers
-Lunges
-Curtsey squats/Ice skaters
MARY: Curtesy of @oldbay. Flutter kick, box cutter, J-lo, plank saw ANNOUNCEMENTS: Way too many to remember. Check the Slack channels.
COT: When our daily patterns leave us stuck in a rut we begin to die inside. Mix it up, riff on life, modify as necessary. Changes won’t always work out, but at least you will have gained from the experience.

DATE: 2022-08-23
AO: Delphi
Q: Pop Fly
PAX: Lightyear, Rocket, Hoolihan, Juneau, Hightower, Shogun, Zeus, Wham-O, I-Beam, YNAB, Obadiah, slider, Peanuts FNGs: None
COUNT: 14
WARMUP: SSHs, Mike Phelps, Squats, Merkins, Downward Dog, Upward Dog, Modified Warrior Pose (It’s called a ‘Twisted High Lunge’)

THE THANG:
(1) Modified Killer B(ish)
– Broad Jump 10 yards. 10x Burpees, 10x Jump Squats, 10x Big Boy Sit-Ups. Repeat two more times. Bear Crawl back to Start line (30 yard crawl) (2) Lungs and Squats
– Sprint to the 10yd line and back. 10 squats.
– Sprint to the 20yd line and back. 10 squats.
– Sprint to the 30yd line and back. 10 squats.
……… continue the same pattern until
– Sprint to the Opposite Goal line and back. 10 squats.
(3) Mountain Climb:
– Lunge, Lunge, Lunge, Squat. Do that up the hill for about 2 minutes (4) Relay Race Up the Hill and Back between 2 years. Various exercises. (5) 140x Calf Raises

MARY: Flutter Kicks

ANNOUNCEMENTS:
(a) Dad’s Camp (23-25 Sept) – Come for a day, or come for all the days. (b) 9/11 Stair Climb @ 0600
(c) Pick up the Q or Obadiah will get you

COT: Try new things. Push yourself outside of your comfort zone. That’s where growth happens.

DATE: 2022-08-22
AO: Mor-Ruck-Ing
Q: Mincemeat
PAX: Blip, Yellow Jacket, Rocketman, Jetstream
FNGs: None
COUNT: 5
THE THANG: 3.25 miles at an easy 21min/mile pace. A 60 and a 40 lb sandbag to add some fun.

COT: Micah 6:8
He has told you, O man, what is good; and what does the LORD require of you but to do justice, and to love kindness, and to walk humbly with your God?

We are called by God to mirror His just, gracious character and to submit ourselves to His will for our lives and our interactions with others. Like Rocketman said, “Simple, not easy.”