Category: Uncategorized

DATE: 2023-04-06
AO: Olympus
Q: Popeyes
PAX: Peanuts, Zeus, Battleship, Wham-O, Flapjack, Juneau
FNGs: None
COUNT: 7
WARMUP: SSH, Couple laps with butt kickers, high knees, arm circles, raise the roofs, karaoke’s, etc

THE THANG:

Murder bunny to the 10
– 5 burpees
Murder bunny to the 20
– 10 burpees
– 1 lap with sprints
Murder bunny to the 30
– 15 burpees
Murder bunny to the 40
– 20 burpees
– 2 laps with sprints
Murder bunny to the 30
– 15 burpees
Murder bunny to the 20
– 10 burpees
– 2 laps with sprints
Murder bunny to the 10
– 5 burpees
– 2 laps with sprints
MARY:
50 Flutters
20 LBC’s
ANNOUNCEMENTS: Murph training on Monday’s
COT:
Who is going to win the Gervonta Davis and Ryan Garcia fight? You’re guessing if you don’t know. There are people who create the betting lines – they know the minutiae. If you are faced with something difficult, or want to be able to get through something, go to an expert.

DATE: 2023-04-06
AO: Freestate
Q: FIFA
PAX: CashOnly, Winston
FNGs: Brony
COUNT: 4
WARMUP:

20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:

Round 1
1 pax in center, does 10 cleans WC then 10 merkins then 10 taint scrapers then 10 merkins

All other PAX do AMRAP merkins until center pax is complete

New pax in center, outside pax amrap squats

New pax in center, outside pax amrap LBCs

New pax in center, outside pax low plank

Mosey the field

Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls, then 10 squats

Outside pax, amrap plank jacks

New pax in center, outside pax amrap high knees

New pax in center, outside pax low plank

New pax in center, outside pax amrap SSH

Mosey the field

MARY:

10 big boy sit-ups
15 scissors
15 X factor
10 dying crab cockroach
10 breakdancers
Plank o Rama

ANNOUNCEMENTS: despite what Brony and Winston claim, FIFA is the sweatiest guy at freestate COT:

DATE: 2023-04-06
AO: Highlands
Q: Hard Knox
PAX: Jag, Toolbox
FNGs: 5Putt (Chicago)
COUNT: 4
WARMUP: SSH, overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, cherry picker, Willy Mayes Hayes, downward Dog, worlds greatest stretch THE THANG: DORA
– 50 burpees, 75 ww1s, 100 CDDs
– Run to 50, 3 squats, mosey back.

– Catch me if you can: 3 burpees + backwards run / 15 merkins and bear crawl / 25 squats and crab walk – Bleacher Games – irkin, dirkin, dip, offset merkins

MARY: – Flutter kick, Freddy Mercurys, little boat-big canoe

ANNOUNCEMENTS: MURCH (I think that’s the name)

COT: – The ruthless elimination of hurry.
– Connect with others in kindness and love, not just hurry.

DATE: 2023-04-05
AO: Horizon-Ao
Q: Magoo
PAX: Disco, Old Bay, Median, Mr Haand
FNGs: Atache
COUNT: 6
WARMUP: Mostly stretching
THE THANG: Substitute teacher rings bell, selects a lesson plan ending with 100 yard run and flights of stairs. Rotate to new substitute teacher. MARY: flutter kicks and boat pose from the wall.
ANNOUNCEMENTS: Total eclipse April 8, 2024 over Ohio. Crops fail, mules won’t plow, women run wild. See @median for details. COT: We are all out of school but we should not stop learning.

DATE: 2023-04-04
AO: Delphi
Q: I-Beam
PAX: Peanuts, Glee, Flapjack
FNGs: None
COUNT: 4
WARMUP: SSHs, Michael Phelps, Merkins, Cherry Pickers, additional glute/lower back stretches THE THANG:
Murder Hornet
Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 Big Boy Situps w/coupon. Repeat til 30 yard line. Hold plank (all together) ~ 30 seconds
Right hand to the sky (side plank) ~ 15 sec
Plank ~ 15 sec
Left hand to the sky (side plank) ~ 15 sec
Plank ~20-25 seconds
Once complete: Reverse Murder Bunny 10 yards, 10 Blockees, 10 CPR’s (Curl, Press, Tricep Raise), 10 Flutter kicks IC, Repeat until back to goal line

Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 5 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

MARY: Included in workout
ANNOUNCEMENTS: Dad’s camp
COT: Appreciate what you have because life can change in an instant.