Author: f3nano

Date: 2025-04-09
AO: thefarm
Q: Squatter
PAX: Firehead, Sparky_The Farm
FNGs: None
COUNT: 3
WARMUP:
SSHs
Michael Phelps
Overhead press
Don Quijotes
Willy Mays Hayes
World’s Greatest Stretch

THE THANG:
On the field:
Merkins
Reverse Lunges (Each Leg)
Mountain Climbers
Bent over rows (Coupon)

Murder bunnies

At the bleachers:
Derkins CCde
Step Ups (Each leg)
Dips
Coupon Swings

Rifle carry

On the field:
Goblet Squats
Carolina Dry Docks
Calf raises
Coupon Curls

Repeat as needed

MARY:
– Freddy Mercury
– Flutter Kicks
– LBCs (Little Baby Crunches)
– Glute Bridges
– Plank Hold

ANNOUNCEMENTS:
Trash pickup April 26 @ 730
Firehead Q on Friday

COT:
Thinking about my mom. It was her birthday this week, she’s 84. Strong woman that raised 6 boys. If you can, give your mom a call!

Tags: thefarm, Firehead, Sparky_The Farm

Date: 2025-04-09
AO: ignite
Q: Popeye
PAX: Gherkin, Goldfish, Fitz-Hume, Kodak, meister, Legacy, Enron, Signal FNGs: 1 Signal
COUNT: 9
WARMUP: The Usual

THE THANG:
– Run across Langston bridge. Each pax called out “squat” and the group did one more squat than the last call – Same on the way back, but merkins
– Run down W&OD Trail. Each power pole is two additional burpees – Same on the way back, but Bonnie Blairs
– Wildlife Crossing aka bear crawl relay across the bridge

MARY: none

ANNOUNCEMENTS: 2nd F event, Boneathon, convergence, etc. Welcome FNG Signal!

COT: YHC has been honored to be Site Q of ignite since Major Payne left. It’s time to pass the shovel flag to Goldfish, a true HIM who will be a great leader of the best AO in town!

Tags: ignite, Gherkin, Goldfish, Fitz-Hume, Kodak, meister, Legacy, Enron, Signal

Date: 2025-04-08
AO: atlantis
Q: Hammer
PAX: Hammerhead, Gherkin, Quip, Hammer
FNGs: None
COUNT: 4
WARMUP:
knee and ankle rotations
I’s, Y’s and T’s
Don Quixotes
Cherry pickers
Air squats
SSH
Mosey

THE THANG: AMRAP (we did 5)
10 burpees
10 slow durkins
10 slow step-downs (foot taps – does not land – at the bottom of the rep) 10 bear-box (6 paces forward, lateral, backwards, lateral)
MARY:
Seated ab circle (1 min each direction)
American twists
Donkey kicks
Dead cockroach
Starfish crunch
Bent leg plank

ANNOUNCEMENTS: Murphy: May 26(?) George Mason
Convergence: June, Theodore Roosevelt Island

Tags: atlantis, Hammerhead, Gherkin, Quip, Hammer

Date: 2025-04-07
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter, Infinity, Firehead, Running Man, Crystal
FNGs: None
COUNT: 6
WARMUP: ssh, wmh, neck rolls, Michael Phelps, calf stretch
THE THANG:
Merkins
Swats
Overhead claps
Glute bridges
More merkibs
Side lunges
Shoulder press
Wall sits
More merkins
Foreword lunges
Moroccan night clubs
Plank
Last of the merkins
Good morning
Swimmers
Flutter kicks
MARY:
Jane Fondas
Leg lifts
Sky divers
ANNOUNCEMENTS:
Squatter has Q on Wednesday. Bring coupons
COT:
“Have patience with all things, but cjefly have patience with yourself” St Francis DeSales

Tags: thefarm, Squatter, Infinity, Firehead, Running Man, Crystal

Date: 2025-04-08
AO: thegeneral
Q: Summit
PAX: citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo FNGs: None
COUNT: 10
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS, Cobra Kai

THE THANG:
– Fellowship Lap
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate mucho lego & smurf jacks
– Accelerated 4 corners…sprint between corners
– Corner 1: 5 burpees
– Corner 2: 5 burpees, 10 plank jacks
– Corner 3: 5 burpees, 10 plank jacks, 15 monkey humpers
– Corner 4: 5 burpees, 10 plank jacks, 15 monkey humpers, and 20 SSH – Tabata Set 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate commando & mountain climbers
– First and ten (11s on the grid iron)
– Start at 10 YL….1 WW1…sprint to opposite end zone… 10 merkins and sprint back to 20 YL then.. – 2 WW1..sprint to EZ and 9 merkins
– Repeat with advancing every 10 yards till get to opposite EZ and do 10 WW1 and 1 merkin – Tabata Set 3: (20 secs work, 10 secs rest X 8 sets)
– Alternate tempo squats & American hammers (PAX choice)
– Accelerated 4 Corners: Rinse & Repeat above but multiples of 3

MARY: IC LBCs and flutter kicks

ANNOUNCEMENTS: Happy Hour, Murph, Convergence and Boneathon…all on Slack

COT:
In dark times…sometimes we can only run to to the light..keep seeking the light….persevering….eventually the dark winter will turn to spring.

Stay strong and lean on each other. Let’s make the Gloom a place of light.

Tags: thegeneral, citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo