Date: 2026-06-09 AO: The Knoll Q: Shakira , PAX: Shakira, Pebbles, Étouffée, morning stār, Bumblebee🐝 (2.0), Bear Grylls ʕ•ᴥ•ʔ (2.0), Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) FNGs: 2 Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) COUNT: 8 CONDITIONS: perfect conditions for a nice sweat followed by a light shower
WARMUP:
Arm circles Willie Mayes Hayes Downward dog to merkin x 5 Butt kicks High knees Walking hamstring stretch
THE THANG:
Partner frisbee toss – Every throw squat and take a step back. +1 rep each throw – Repeat with burpees. Squats up to 15, burpees up to 8
120 squats total, 36 burpees.
Ultimate frisbee – Every Drop = 1 burpee/6 mountain climbers – Every Score = 5 Lt. Dans/5 mike tysons
Lost track, but well over 60 mountains climbers and 50 Lt. Dans
Frisbee Golf Mary for time – Total group shots = reps – 36 mountain climbers to finish exercise
MOLESKINE: When I learned to play frisbee, I was very bad at it and it took me a long time to learn to have fun at something I was bad at. Find places in your life to do a reality check and calibrate when you need to have fun, adopt a learner’s mindset, and work hard.
ANNOUNCEMENTS:
COT: Prayers for Squatter and his family, the Banker’s friends, and that we all would find moments to be grateful this week.
PLAYLIST:
WARMUP:
Arm circles Willie Mayes Hayes Downward dog to merkin x 5 Butt kicks High knees Walking hamstring stretch
THE THANG:
Partner frisbee toss – Every throw squat and take a step back. +1 rep each throw – Repeat with burpees. Squats up to 15, burpees up to 8
120 squats total, 36 burpees.
Ultimate frisbee – Every Drop = 1 burpee/6 mountain climbers – Every Score = 5 Lt. Dans/5 mike tysons
Lost track, but well over 60 mountains climbers and 50 Lt. Dans
Frisbee Golf Mary for time – Total group shots = reps – 36 mountain climbers to finish exercise
MOLESKINE: When I learned to play frisbee, I was very bad at it and it took me a long time to learn to have fun at something I was bad at. Find places in your life to do a reality check and calibrate when you need to have fun, adopt a learner’s mindset, and work hard.
ANNOUNCEMENTS:
COT: Prayers for Squatter and his family, the Banker’s friends, and that we all would find moments to be grateful this week.
PLAYLIST: