Author: f3nano

DATE: 2021-08-17
AO: Delphi
Q: Pop Fly
PAX: Glee, I-Beam, Rambler, Hoolihan, Dunder, swish, Switch
FNGs: Blue Grass
COUNT: 9
WARMUP: Stretching
THE THANG:
(1) 10 rounds of Blast Off (round of 11 merkins)
(2) Run up the hill at 50%, 75%, 100% (round of 11 merkins after each run) (3) Lunge, Lunge, Squat up the hill (round of 11 merkins)
(4) 100% up the hill
(5) Suicides x2 with 11 merkins + 11 squats
MARY: Social Bear Crawl Circle
ANNOUNCEMENTS: 9/11 is coming
COT: Be a goldfish

DATE: 2021-08-17
AO: Atlantis
Q: Infinity
PAX: Deflator, Grease Monkey, Bratwurst, Rogue, Booking
FNGs: None
COUNT: 6
WarmUp: Air Squats, Don Quixote, Cherry Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
100m Sprint
10 Chuck Norris Push-ups (aka, Knerkins)
10 American Hammers IC
10 Squat Kicks IC
Chuck Norris fact

4 Rounds of the Following:
20m of Roundhouse Kicks
Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 Chuck Norris fact

3 Rounds of the Following:
20m Standing Long Jumps (changed to walking lunges due to slippery conditions) 10 Break Dancers
20m Bear Crawls
CDDs
Chuck Norris fact

Mary: Australian Snow Angels, Sweat Angels, Reverse Plank Hold, Reverse Merkins, and Elbow Plank hold.

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

DATE: 2021-08-17
AO: Freestate
Q: Horshack
PAX: Deagle
FNGs: None
COUNT: 2
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC Cherry Pickers x 15 IC
Willie Mays Hayes x 10 IC
Windmills x 15 IC

THE THANG:
– Fellowship Mosey to Stairs of Insanity
– 9/11 Stair Climb 30 minute Time Trial
– 46 Stairs x 35 round trips = 1610 stairs
– Fellowship Mosey to back to FreeState

DATE: 2021-08-16
AO: Horizon-Ao
Q: Magoo
PAX: Brown Bag, Disco, Old Bay, 3 mile
FNGs: Kombucha, Atache (Who am I missing?)
COUNT: nine
WARMUP: Willie Mays Hayes, Cherry Picker, Imperial Walker, Lunge Twist, Side straddle hop, Roll ups OYO, Mountain Climbers THE THANG: 15 minutes AMRAP.

-10 reps at one station: Log Squats, Mericans, Curl/Press, Kettle bell swing. -Sprint, jog, karaoke, skip, whatever to mid-field; return to next station. Lather, Rinse, Repeat.
MARY: Plank Drag, Dead Bug, J-Lo, Superman, LBC, roll like a ball ANNOUNCEMENTS:
COT:

DATE: 2021-08-16
AO: Olympus
Q: Pop Fly
PAX: Ashe, Zeus, Rooster, Boy Scout, Roddick, Glee, swish, Switch, Space Bar FNGs: Slapshot, Default, OJ, FNG Experiment
COUNT: 14
WARMUP: Stretching.
THE THANG:
(a) 5 Burpees, run a lap
(b) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, run a lap
(c) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, run a lap
(d) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, Broad Jump to 30 yard line, 30 dips, run a lap
(e) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, Broad Jump to 30 yard line, 30 dips, Broad Jump to 40 yard line, 40 squats, run a lap
(f) 5 Burpees, Broad Jump to 10 yard line, 10 merkins, Broad Jump to 20 yard line, 20 BBS, Broad Jump to 30 yard line, 30 dips, Broad Jump to 40 yard line, 40 squats, Broad Jump to 50 yard line, 50 SSH run a lap
(g) Lunge Walk 50 yards – 50 Calf Raises / Lunge Walk 40 yards – 40 Calf Raises / Lunge Walk 30 yards – 30 Calf Raises / Lunge Walk 20 yards – 20 Calf Raises / Lunge Walk 10 yards – 10 Calf Raises MARY: 1 round each of: Glee and Flutter Kicks
ANNOUNCEMENTS: Probably
COT: This workout was hard and it sucked. Just like life. Sometimes it’s hard and it sucks and we have to just keep pushing through.