Category: Uncategorized

DATE: 2022-07-07
AO: Farm
Q: Faceplant
PAX: Matthew – Running Man, Floppy Disk, Infinity, Chile
FNGs: FNG -(Diode)
COUNT: 6
WARMUP:

Side Straddle Hops
Mountain climbers
Arm circles
Michael Phelps
Squats
Willy Mays Haze
Down Dog
THE THANG:
Ricky Bobby around the Field
*Divide in half and partner up
*50 tic toc burpees – half does one burpee, other half does burpee (that counts as 3)
*100 team merkins – one partner runs to 50 yard line and back while other does merkinfs *40 tic tic burpees
*200 team big boy sit-ups with walking lung to 15 yd line and back *300 team crunches with Carioca to 30 yd line and back
MARY:
ANNOUNCEMENTS: Sept 11 event
COT: Try to think of any experience you learn from as a good experience because it taught you an important lesson.

DATE: 2022-07-06
AO: Patriot
Q: 2 percent
PAX: Ice Tea, Booking, Legacy, CableGuy, Flipper, Wedding Singer, Shake ‘N’ Bake, Tiësto, Anchor Man, Bone FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Hurpees (Hand release burpees) 25
Get the Led out – 8 rounds (goal line sprints to 50 yard line, 30 second break, rinse & repeat)
Australian Merkins – 2 rounds of 20, 1 round of 15 (because my muscled hurted on the last set) Body weight squats – 3 rounds of 20
Fyling Nuns through the parking lot (lunges while simultaneously doing arm circles) 20 Dips (Bike racks)
(Ampitheater) traveling merkins plus 4 rounds of box jumps
Back to the football field – Broad jump burpees goal line to the 50 yard line

MARY: Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: None

COT: “Leadership, at its core, is about making other people better as a result of your presence—and making sure that the impact lasts in your absence.” – Dr. Francis Frei (Harvard Business School Professor)

DATE: 2022-07-06
AO: Horizon-Ao
Q: 3 mile
PAX: Maj. Payne, Jag, Mr Haand, Magoo, Disco
FNGs: Kombucha, FNG BoJacks, Armbar
COUNT: 9
WARMUP: 0600 – no Q; Jag led PAX through a series of fast-paced warm-ups
THE THANG: Major Payne recommended 5 laps around Discovery sidewalk of bear-crawls, lunge walks and sprints /// 3 mile led escalating pyramids, adding 1 exercise at every stop: 10 merkins (3 mile), 30 count squat hold (Magoo); 25 LBCs (Jag); 10 dry docks (Mr Haand); 15 KB swings, sans KB (ArmBar), 20 Ballet Dancers (Disco); 5 burpees into wide-armed merkin (Kombucha), 15 WWIIs (BoJacks) MARY: Flutter Kick (Maj Payne), Superman (Jag)
ANNOUNCEMENTS: Monthly Challenge
COT: you never know to whom you bring joy just by showing up and being yourself (Kombucha)

DATE: 2022-07-06
AO: Compound
Q: Popeyes
PAX: Hightower, Simba, Peanuts, Yardbird
FNGs: None
COUNT: 5
WARMUP: Mosey with SSH, Merkins, Star Jacks, arm circles, Michael Phelps, Karaokes, high knees, butt kickers, downward dog, cobra kai and hip stretches THE THANG:
2 teams with 2 rounds of race against the shooter
– Team 1 Shooter makes 3 free throws vs Team 2 bear crawlers around half the court. 22 Burpees for the losers and 20 burpees for the winners
– Second round toe taps. 22 Shoulder taps for the losers and 20 shoulder taps for the winners

2 teams with 2 rounds of relays
– Team 1 player vs Team 2 player race to make a lay up on the far hoop and finish with a lay up on the near hoop while the other team mate does 10 merkins and holds plank. 22 bonnie Blairs for the losers and 20 bonnie Blairs for the winners – Round 2. hand to hand walk for half the court for both teams

Knock out – 2 rounds
– Jump squats after round 1
– Merkins after round 2

2 on 2
– Squats to finish

MARY: None
ANNOUNCEMENTS: Dad’s camp coming up in the fall, 9/11 stair climb, and pick up a Q
COT: If you are having trouble keeping a good attitude with something you don’t like, shift your perspective with something else in mind.

DATE: 2022-07-05
AO: Atlantis
Q: Tim Leahy (Forceps)
PAX: Infinity, Deflator, True North
FNGs: None
COUNT: 4
Warm Up: 10x3cts of: Good Mornings, Windmills, Daisy Pickers and SSH .

Mosey to rock pile.

The Workout

Cusack to the dock and workout alternating rocks between exercises.

3 sets of 10x3ct of Curls for the Girls and Overhead Tricep Press, 2 sets of 10x3ct Bus Drivers, Wonder Bras, Rut Rows and Ground Pounders.

2 sets of 15x3ct 6 Inches and 10x3ct Box cutters, 15x3ct Rockies

Mosey to the Wall of Pain: 3 sets of 40 ct Balls to the Wall and Wall Sits (Prisoner, Al Gore and Moroccan Nightclub style)

Mosey back to COT for 5 minutes of Mary. 20x3ct LBCs, 15x3ct Freddie Mercuries, 15x3ct HeelTaps, 30 ct Chilcutt Planks, 10x3ct Homer to Marge,

Ended it with some stretching: Pigeon Pose and Downward Dog