Author: f3nano

Date: 2025-03-28
AO: sparta
Q: Obadiah
PAX: Battleship, K-Pop, Peanuts, Rambler, Monk, Doodles, Nano, NOAA, Kipling (DR from Chicago) FNGs: None
COUNT: 10

WARMUP: hillbillies, WMHs, downdog, shoulder taps, good mornings THE THANG:

PAX line up at the yard markers and whatever marker is to your right is the number of reps you do and then run to the next open yard marker until we surpass 50. Then run around the track to the opposite 1 and restart same exercises. Then when at 50 go to original start for next round.

Rd: hand release merkin/ squats
Rd 2: Superman’s/ monkey jumpers
Rd 3: big boys / lunges
Rd 4: can’t remember

MARY:
ANNOUNCEMENTS: Murph, trash pick up next Sat Apr 6
COT: Blessed are those who hunger and thirst for righteousness for they will be satisfied. What are you hungry for? What thirst do you have? Are they for things that are good and right and noble or only to serve yourself?

Tags: sparta, Battleship, K-Pop, Peanuts, Rambler, Monk, Doodles, Nano, NOAA, Kipling (DR from Chicago)

Date: 2025-03-18
AO: theaerie
Q: Chasqui
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Mosey w/soccer ball around field
Mix exercises at each corner
Merkins
Side straddle hops
Cherry pickers
Bat wings
Michael Phelps

THE THANG:
Coupon-
Curls
Thrusters
Rows
Kettle bell swings
American hammers
Big boy sit-ups
Chest press

Circle up triangle passing w/mix exercises
Merkins
Side straddle hops
Squats
Big boys

Cross field kicks
W/burpees

MARY: Pax mix
ANNOUNCEMENTS: Park Valley conference

COT: keep it going!

Tags: theaerie, Stewie, Trifecta

Date: 2025-03-30
AO: mother-ruck-ing
Q: Peanuts
PAX: Monk, Dundee
FNGs: None
COUNT: 3
WARMUP:
THE THANG: went 3.7 miles around the hood
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Monk, Dundee

Date: 2025-03-26
AO: theaerie
Q: Stewie
PAX: Trifecta, Chasqui
FNGs: None
COUNT: 3
WARMUP:
SSH
Tigerwoods
Michael phelps
Willie mays hays
Don Quixote
Mosey

THE THANG:
Get on sideline
Do exercise with coupon
Sprint to opp side
Do same exercise with bands
Sprint to opp side
Repeato next exercsie

1. Squats
2. Curls for Gurls
3. Merkins
4. Thrusters
5. Seated Shoulder Presses
6. Bent Over Rows
7. CPR
8. Seated Skull Crusher
9. Deadlift
10. Front raise

MARY:
Am Ham
X factor
Deadbug
Hipdip
Freddie Mercury

ANNOUNCEMENTS:
Apr 26…12 mile ruck details TBD Rocketman

COT:
3Ps to move the needle every day

Personal
Physical
Professional

Tags: theaerie, Trifecta, Chasqui

Date: 2025-03-29
AO: balls-of-fury
Q: Popeyes
PAX: Hightower, Purple Rain, Magoo, SPINAL TAP, Legacy
FNGs: None
COUNT: 6
WARMUP: dink dink doink
THE THANG: doubles, doubles and more doubles
MARY: she did not show up
ANNOUNCEMENTS: next Saturday 830am
COT: HT shouted “THAT WAS NOT NICE” so please, let’s be nice!

Tags: balls-of-fury, Hightower, Purple Rain, Magoo, SPINAL TAP, Legacy