Author: f3nano

Date: 2025-04-02
AO: thefarm
Q: Running Man
PAX: Firehead
FNGs: None
COUNT: 2
WARMUP
SSH
Don quixote
Beet pickers
Mosey around the ball fields

THE THANG
Tabata style, rotate between the following:
SSHs
Surrenders
Shoulder taps
Plank jacks
Erkins
Dips
Flutter kicks
Tee claps

ANNOUNCEMENTS:
COT: I noticed a bunch of bird poop on our front steps, and was annoyed. Later in the week I saw a Cooper’s Hawk that likes to perch in the tree above the front steps. I like seeing the hawk, which makes cleaning up the bird poop worth it. All things – work, friendships, marriage, politics, etc have good and bad, and we have to accept and embrace the bad along with the good.

Tags: thefarm, Firehead

Date: 2025-04-02
AO: horizon-ao
Q: Classified
PAX: Magoo, Attache’, Purple Rain, SPINAL TAP, Kodiak, sticks, kombucha FNGs: None
COUNT: 8
WARMUP: Little Bitty Arms Circle, Michael Phelps, Don Quixote, Imperial Walker, Down Dog, Cobra Kai, Worlds Greatest, Mosey to Coupons
THE THANG: Plank, Around the World, Farmers Carry, Bear Crawl, Crawl Bear, Burpees, Swings, Roll-ups, Jog Forward, Jog Backward, Overhead Press, Bent-over Rows, Curls, Karaoke, RDLs, Squats, Lunges, Mosey, Merkins, Bent-over Rows
MARY: Bird Dogs, Penguin Crunch, Box Cutters, More Penguin Crunches, LBCs, J-Los, Can Openers, Plank Punch, Nolan Ryans ANNOUNCEMENTS: Murph coming up at George Mason, Convergance in June. COT: Just Do It. I know, not original.

Tags: horizon-ao, Magoo, Attache’, Purple Rain, SPINAL TAP, Kodiak, sticks, kombucha

Date: 2025-04-02
AO: thepatriot
Q: 2 percent
PAX: Enron, Walker, Trademark, Rim Fire, Ice Tea, CableGuy, Lucius, Strange Brew, Overthrow, Skymiles, Wedding Singer, Prestige FNGs: None
COUNT: 14
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch.

THE THANG:
Dirty Hookups
Australian Merkins/Dips 3x
Bike Rack Bear Crawls
PAX split up into 2 groups – box jumps up the amphitheater steps/one legged bunny hops up the steps 3x Slow Merkins – 20 IC
Hip Drops – hold for 5 seconds, 10 each leg
90 Degrees Wall Sits – arms raised while each PAX counts down from 10

MARY: Superman’s, Circle of Thrust – too beautiful a site to describe

ANNOUNCEMENTS: The Murph 5/26 0700 GMU campus pull up bars, Convergence 6/7

COT: What is your superpower? Everyone has one. You may know it, you may not. If you don’t know it. Ask someone you know and trust. They’ll tell you. Don’t dismiss it. Lean into it. We talk a lot about self improvement and strengthening our weaknesses. Let’s not forget to embrace the things we are good at.

Tags: thepatriot, Enron, Walker, Trademark, Rim Fire, Ice Tea, CableGuy, Lucius, Strange Brew, Overthrow, Skymiles, Wedding Singer, Prestige

Date: 2025-04-02
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below Thrusters
Curls
Abs

Pull Thrus
Plank jacks
Squats

Beat crawl
Abs
Crab walk
MARY:
ANNOUNCEMENTS:
COT: be thankful for friends and family

Tags: theaerie, Stewie, Trifecta

Date: 2025-04-01
AO: acropolis
Q: Peanuts
PAX: Rambler, Battleship, Obadiah, Doodles, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH; WMH; MP; DD; merkins; WGS; CK; mosey lap
THE THANG: split in 2 groups. 2x 10 on each side of field. Switch sides. Rinse and repeat and add 10. Mosey lap. Exercises: team 1: OHP and chest press; team 2: squats and calf raise MARY: lots of it
ANNOUNCEMENTS: road cleanup 5 Apr
COT: spoke of my wife

Tags: acropolis, Rambler, Battleship, Obadiah, Doodles, Hightower