Author: f3nano

DATE: 2021-10-01
AO: Patriot
Q: Fish Fry
PAX: Kodiak
FNGs: None
COUNT: 23
WARMUP: Imperial Walkers, Overhead Claps, Rockettes
THE THANG: 52’30” AMRAP called MaryAnne’s Mayhem (who is this MaryAnne?) Each exercise interrupted after 25 for 25 yard sprint and 3 burpees 200 curls w/ Coupon
175 squats
150 overhead press w/ Coupon
125 kettle bell swings w/ Coupon
100 Merkins
75 thrusters w/Coupon
50 Bonnie Blair’s (both legs =1 rep)
25 Blockees
MARY: Are you kidding me
ANNOUNCEMENTS: Recovery party at Maj Payne’s House tonight at 7p COT: We did it. We did it together, and it was better b/c we did it together.

DATE: 2021-10-01
AO: Atlantis
Q: Rogue
PAX: Infinity, Rogue
FNGs: None
COUNT: 2
WARMUP: SSHs, Don Quixotes, Cherry Pickers, LBACs, Copperhead Squats THE THANG:
KISS Friday PT
1) 1/4 mile run
2) 10-20-30s (x3): 10 Merkins, 20 Flutter Kicks (two-count), 30 Spider-Man Squats 3) Repeat 1 + 2 (x5)
MARY: 50 LBCs
ANNOUNCEMENTS: Upcoming Veterans Day weekend workout event
COT: “The crucible is for silver, and the furnace is for gold, and a man is tested by his praise.” (Proverbs 27:21)
A good thought on the dangers of living for praise and accolades. Let’s live to say and do the right thing regardless of praise or recognition. Happy October, men. A new year upon us. Enjoy your weekend and see you Tuesday 0600.

DATE: 2021-09-30
AO: Olympus
Q: Obadiah
PAX: Roddick, Popeyes, swish, Hightower, Nano, Rambler, Sheldon, Zeus, Switch FNGs: Rooster, Tony Hawk, FNG Ranger, Joint Chief
COUNT: 14
WARMUP: SSH, Rockettes, Morracan Night club, cherry pickers, WMH, down dog
THE THANG: 5:15 stretch/5:30 start time to tackle IPC Week 4 and the last of 2021 and it was a doozy.

Each exercise interrupted after 25 for 25 yard sprint and 3 burpees 200 curls w/ C
175 squats w/o C
150 overhead press w/ C
125 kettle bell swings w/ C
100 merkins w/o C
75 thrusters w/ C
50 Bonnie Blair’s w/o C (hard way)
25 Blockies

MARY: Nope, not gonna do it, wouldn’t have been prudent
ANNOUNCEMENTS: none that I recall
COT: you did a hard thing. We can do hard things. Well done PAX.

DATE: 2021-09-30
AO: Farm
Q: Rocky
PAX: Chile, Matthew – Running Man, Infinity
FNGs: None
COUNT: 4
WARMUP: Copperhead Squats, Don Quixote’s, & Beet Pickers

THE THANG:
50m Waking lunge
20, 15, 10, & 5 reps of the following:
Merkins
50m Run
Close arm Merkins
50m Run
Derkins
American Hammers
50m Run
Penguin Crunches
50m Run
Leg Raises

ANNOUNCEMENTS: Adopt-a-Road cleanup this Saturday. Meet at our workout starting point at 7:30am.

DATE: 2021-09-30
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers , Hairy Rockets, Monkey Hampers, High Knees, Cherry Pickers, Windmills

THE THANG:
7 exercises, done in 3 rounds of 25 reps each
After each exercise, we’ll do 25 yards run with 3 burpees.
Total of 486 reps and 63 burpees
• 25 curls
• 25 squats
• 25 Overhead Press
• 25 Kettlebell Swings
• 25 Merkins
• 25 Thrusters
• 12 Bonnie Blairs (right and left counts as one)

MARY:

ANNOUNCEMENTS:
This Saturday’s adopt a road final details

COT: