Category: Uncategorized

DATE: 2022-07-09
AO: Olympus
Q: Peanuts
PAX: Nano, Rambler, Roddick, Rollingstone, citrus, Zeus
FNGs: Woody (FNG), McGruber (FNG), Key West (Willy Loman)
COUNT: 10
WARMUP:
IWs x10, LBACs x15 IC, RLBAC x15 IC, OH Press x10 IC, 🦭 Claps x10 IC, Moroccan NC x10 IC, WMH x10 IC, Calf Stretch x7 each leg, everything stretch x10, groin stretch x 10

THE THANG:
We were going to play ultimate frisbee and drink Mai Tais by the pool this morning but Rambler showed up and he was having none of it. Q crunched his brain and came up with The Thang:

Partner up and commence the following in a DORA fashion:

100x OH presses with coupon / Farmers Carry with 2x coupons up the ramp and back

150x curls with coupon / continue farmers carry

200x goblet squats with coupon / hallelujah run with coupon to bruin

250x kettle bell swings with coupon / crawl up grassy hill, mosey cross country to gate and Bernie back

300x standing twists with coupon / bunny hop stairs with 45x squats at top

Circle up for some pre-Mary monkey humpers. As Chris Elliot tells usyou don’t want to go into Mary with a loaded gun. Each Pax called out 20x IC until we got to Rambler.

MARY:

25x Pickle Pointers, 25x Flutter kicks IC, 20x LBCs IC, 25x PJs IC. Again we made to Rambler so we had to quit.

ANNOUNCEMENTS: none.

COT: Bad things happen for good reasons. Don’t get discouraged when something doesn’t go your way, something else good is likely right around the corner. The end of the story remains unwritten.

DATE: 2022-07-09
AO: Olympus
Q: Peanuts
PAX: Nano, Rambler, Roddick, Rollingstone, citrus, Zeus
FNGs: Woody (FNG), McGruber (FNG), Key West (Willy Loman)
COUNT: 10
WARMUP:
IWs x10, LBACs x15 IC, RLBAC x15 IC, OH Press x10 IC, 🦭 Claps x10 IC, Moroccan NC x10 IC, WMH x10 IC, Calf Stretch x7 each leg, everything stretch x10, groin stretch x 10

THE THANG:
We were going to play ultimate frisbee and drink Mai Tais by the pool this morning but Rambler showed up and he was having none of it. Q crunched his brain and came up with The Thang:

Partner up and commence the following in a DORA fashion:

100x OH presses with coupon / Farmers Carry with 2x coupons up the ramp and back

150x curls with coupon / continue farmers carry

200x goblet squats with coupon / hallelujah run with coupon to bruin

250x kettle bell swings with coupon / crawl up grassy hill, mosey cross country to gate and Bernie back

300x standing twists with coupon / bunny hop stairs with 45x squats at top

Circle up for some pre-Mary monkey humpers. As Chris Elliot tells usyou don’t want to go into Mary with a loaded gun. Each Pax called out 20x IC until we got to Rambler.

MARY:

25x Pickle Pointers, 25x Flutter kicks IC, 20x LBCs IC, 25x PJs IC. Again we made to Rambler so we had to quit.

ANNOUNCEMENTS: none.

COT: Bad things happen for good reasons. Don’t get discouraged when something doesn’t go your way, something else good is likely right around the corner. The end of the story remains unwritten.

DATE: 2022-07-09
AO: Farm
Q: Jag
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: SSH; Seal Claps; Overhead Press; Michael Phelps; SSH; Imperial Walkers; Hillbillies; SSH; Cherry Pickers; Willy Mays Hayes; Down Dog; Cobra Kai; and Merkins (10 each). Fellowship lap.
THE THANG: The PAX performed a pyramid while doing laps around half of the soccer field. They started with 10 Merkins and added 20 LBCs, 30 Squats, 10 Knerkins (aka Chuck Norris Merkins), 20 Flutterkicks, 30 Calf Raises, 10 Diamond Merkins, 20 Freddie Mercuries and 30 Dirty Dogs (each leg) as they went around the field. At one corner, the PAX also incorporated additional exercises with a 10# medicine ball, 25# hose and 40# sandbag. MARY: Press Ups; Bird Dogs; and Supermans.
ANNOUNCEMENTS: GrowRuck is coming to The Capital!
COT: The Q is at the end of a lengthy recovery from an injury, which reminds him – and which he offers to others to consider – to never take you health for granted. Take care of yourself and keep improving.

DATE: 2022-07-08
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, CableGuy, Mr Haand
FNGs: None
COUNT: 4
WARMUP: SSH, Monkey Humpers, Imp Walkers, CP/WMH, D Dog/Cobra THE THANG:
Sprint – Klondike Gold Rush NP
KB Swings – City of Rocks NR
Coupon Canoeing – Voyageurs NP
High Step Run – Lava Beds NM
Bear Crawl – Sleeping Bear Dunes
Mountain Climbers – Denali NP
Run to the next park
Rifle Carry – Antietam
Toy Soldiers – Gettysburg
Coupon Squats – Arches NP
Chest Press – Volcanoes NP
Karaoke to next park
Coupon Rows – Grand Portage
Carolina Drydocks – Cape Hatteras NS
Backward run to next park
Grave Diggers – Lake Mead NRA
Swimmers – Rehoboth
Flippers
Derkins

MARY:
ANNOUNCEMENTS: Cornhole 7/23
COT: Try a new National Park. They’re mind-expanding.

DATE: 2022-07-02
AO: Sandlot
Q: Traveler
PAX: Traveler
FNGs: Bleu Cheese
COUNT: 2
WARMUP: Fellowship lap around park, with exercises mixed in.

THE THANG:
Ladder:
Complete Exercise 1, then 30 yard out and back sprint.
Then complete Exercise 1 and 2. 30 yards out and back.
Continue until all 10 rounds complete.

1. 10 Merkins
2. 10 Copperhead squats
3. 10 Flutter kicks (IC)
4. 8 Alligator merkins
5. 10 Monkey humpers (IC)
6. 10 Burpees
7. 10 American hammers (IC)
8. 20 Carolina Dry Docks
9. 20 Bonnie blairs
10. 30 yard bear crawl

Devin Hesters: 70 yard course. PAX 1 starts back pedaling. PAX 2 does 4 burpees and then sprints. Race to the finish.

MARY: Crunches and protractors.

ANNOUNCEMENTS: Merkins monthly challenge.

COT: YHC recently listened to a Jordan Peterson podcast about The Boy Crisis. Consider how we can be positive male role models for young men around us.