Category: Uncategorized

DATE: 2022-07-20
AO: Compound
Q: Popeyes
PAX: Hightower, Kingpin, Simba, Peanuts, Speedo, Rambler, Poe FNGs: None
COUNT: 8
WARMUP: Mosey with butt kickers, arm circles – both directions, high knees, karaokes and step ups to get our leg juices flowing THE THANG: Up and down the Target stairs 3x
SSH to wait for the 6.
Mike Tyson merkins at the top
Too many finger sweeps running laps on the various floors
Random inclusion of calf raises and flutter kicks.
MARY: 50 flutter kicks, 50 LBC’s
ANNOUNCEMENTS: Dad’s camp, 9/11 stair climb
COT: Don’t bring an axe (emotional response) when a scalpel is needed. And don’t use a blow torch to clear out cobwebs.

DATE: 2022-07-20
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, Big Short, bogey, Bone, CableGuy, Ice Tea, Flipper, Roadkill, Shake ‘N’ Bake FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch

THE THANG: Broke into groups and rotated twice through these top vacation destinations:

Mt. Rainer
– 20 IC Mountain Climbers
– 20 Lunges
– 20 Peter Parker Merkins
– Repeat, depending on time
– Bear Crawl to the beach

The Beach
– 20 Merkins
– 20 IC Shoulder Taps
– 20 Squats
– Repeat
– Yves Pol to Europe

Europe
– 20 Overhead coupon press
– 20 Curtsey Lunge
– 20 Coupon Curls
– Run to Track

Timer
– One lap around track

Ring of Fire – plank, each person did 5 merkins

MARY: LBCs, Supermans, Birddogs, Nolan Ryan’s, Side Plank Leg Lifts, Freddy Mercuries, Big Bois, Bridge with Leg Lifts, Flutter Kicks

ANNOUNCEMENTS: Cornhole, Ruck, 9-11 Stairclimb

COT: Even if it’s not the vacation you had planned, make the effort to connect with family, disconnect from work, try something new or restorative, and enjoy the simple pleasures of summer.

DATE: 2022-07-20
AO: Compound
Q: Popeyes
PAX: Hightower, Kingpin, Simba, Peanuts, Speedo (Brad Luring), Rambler, Poe FNGs: None
COUNT: 8
WARMUP: Mosey with butt kickers, arm circles – both directions, high knees, karaokes and step ups to get our leg juices flowing THE THANG: Up and down the Target stairs 3x
SSH to wait for the 6.
Mike Tyson merkins at the top
Too many finger sweeps running laps on the various floors
Random inclusion of calf raises and flutter kicks.

MARY: 50 flutter kicks, 50 LBC’s
ANNOUNCEMENTS: Dad’s camp, 9/11 stair climb
COT: Don’t bring an axe (emotional response) when a scalpel is needed. And don’t use a blow torch to clear out cobwebs.

DATE: 2022-07-20
AO: Farm
Q: Faceplant
PAX: Chile
FNGs: Diode
COUNT: 3
WARMUP: Side Straddle Hops, Mountain climbers, Arm circles, Michael Phelps Squats, Willy Mays Haze, Mozy around field
THE THANG:
The thang: (plank to pick up 6)
• Bear crawl to 50 yard + rest
• Crawl bear back to end zone + rest
• Lunge to 50 yard + 5 burpees
• Reverse lunge back + rest
• Duck walk to 50 yard + 5 burpees
• Reverse duck walk back + rest
• Inchworm 25 yards and 25 yards in reverse

MARY: inchworms
ANNOUNCEMENTS:
COT: There’s no one right way to do life. Do what works for you.

DATE: 2022-07-18
AO: Horizon-Ao
Q: Brown Bag
PAX: Maj. Payne, Disco, sticks, Mr Haand, 3 mile, Lazlo, Median, Kodiak FNGs: ArmBar, Attache
COUNT: 11
WARMUP: SSH, DQ, WMH, CP, LBAC, DownDog, Cobra Kai, 25 Merkins
THE THANG: 6 sprints from midfield to endline and back EMOM followed by the following series (performed twice) every 2:15: (1) Merkinx15, AirSquatx15, Alpox15, Run to Midfield and Jog Back
(2) Derkinsx15, Goblet Squatx15, Bent Over Rowx15, Karaoke to Midfield and Jog Back
(3) Diamond Merkinx15, Bonnie Blair (single count x15), Kettle Bell Swing x15, Skip to Midfield and Jog Back
(4) Incline Merkinx15, Mountain Climber (single countx15), Curlx15, Yves Poll to Midfield and Jog Back
(5) Werkinsx15, Calf Raisex25, Around the World (x8 each direction), Side Shuffle to Midfield and Jog Back
MARY: Flutter Kick, Penguin Crunch, American Hammer, Superman, 25 Merkins for a total of 200 for the workout ANNOUNCEMENTS: Labor Day Party at Major’s House!
COT: Reminder based on recent personal experience for us to all check in with our kids and seeing what they’re doing on the internet