Category: Uncategorized

DATE: 2022-07-14
AO: Highlands
Q: Toolbox
PAX: Lazlo, Speedo, Jenner
FNGs: DR PAX Stalker (F3 Toledo?)
COUNT: 5
WARMUP: ssh, imperial walkers, squat Billy’s, windmills, modified Michael phelps
THE THANG: rounds of picking up heavy things using 25#, 35#, 50# ab roller, and TRX.
exercises included variations of curls, deadlifts, squats, rows, merkins, chest presses, pistol squats, kettle bell swings, overhead presses, ab rollouts…etc. MARY: more ab stuff…you know how it is.
ANNOUNCEMENTS: forgot to ask
COT: it’s you vs. you. we may prepare and practice everything with partners/groups…etc, but when it comes down to it, it’s you vs. you. keep stepping, crawling, leaning, pushing, inching, looking forward. keep going.

DATE: 2022-07-13
AO: Patriot
Q: Anchor Man
PAX: bogey, Bone, Shake ‘N’ Bake, Ice Tea, Elvis, Flipper, Lucius, Wedding Singer, Tiësto FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai

THE THANG: Military-style mosey (2 column formation) with cadence First stop – 100 Merkins, 100 flutter kicks
Second stop (Horizon) – 75 squats, 75 LBC
Third stop (Little Falls Road) – 50 burpees, 50 toy soldiers

MARY: Freddie Mercury (25), 1-minute plank

ANNOUNCEMENTS: Cornhole July 23, maybe postponed; 9/11 ruck coming up, other rucks check slack

COT: Was recently passed over for promotion – which can feel like a major setback. But have been reflective recognizing the importance of moving forward, always striving, be present, make an impact every day. There is always the next chapter.

DATE: 2022-07-13
AO: Horizon-Ao
Q: Booking
PAX: Magoo, 3 mile, Poe, Maj. Payne, sticks, Disco, Lazlo, Mr Haand, 2 percent FNGs: Kombucha, Median
COUNT: 12
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers
THE THANG:
Progressive ladder after each exercise run a lap around the soccer field and add an exercise

Round 1: 5 Burpees
Round 2: 5 Burpees, 10 Merkins
Round 3: 5 Burpees, 10 Merkins, 15 Coupon Curls

Round 4: 5 Burpees, 10 Merkins, 15 coupon curls, 20 overhead coupon press

Round 5: 5 Burpees, 10 Merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups

Round 6: 5 burpees 10 merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups, 30 calf raises

Round 7: 5 burpees, 10 merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups, 30 calf raises, 35 body weight squats

Round 8: 40 coupon chest press

MARY: flutter kicks, LBC, dirty dog, mule kicks, toy soldier ANNOUNCEMENTS:
COT: “Excuses make today easy but tomorrow hard.” “Discipline makes Today hard but tomorrow easy”—- being out here in the gloom sets the positive tone and tenor for the day and help you better navigate the days challenges. It also sets a positive example for friends family coworkers and especially your 2.0s.

DATE: 2022-07-13
AO: Compound
Q: Hightower
PAX: Faceplant, Popeyes, Rambler, Jag
FNGs: FNG KingPin
COUNT: 6
WARMUP:
Warm up and stretching at the fields. Then long fellowship jog to Mosaic green turf.

THE THANG:
BOMBS partner with jogging loop around green
50 burpees
200 overhead claps
100 merkins
150 big boys
200 squats

Sprint / skip back to fields

MARY:
Quick ring of fire Mary

ANNOUNCEMENTS:
Cornhole tourney
Sept 11 stair climb
Dad’s Camp

COT:
Jocko Willink: Discipline equals Freedom

DATE: 2022-07-13
AO: 1Stf
Q: Old Bay
PAX: Old Bay
FNGs: None
COUNT: 1
WARMUP:

The standard

THE THANG:

2 mile run, indoor track, 11:53 pace