Author: f3nano

Date: 2025-03-12
AO: thefarm
Q: Squatter
PAX: Firehead, Sparky_The Farm
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC
– Triangle mosey

THE THANG:
Dora Style:
100 – Merkins
150 – Coupon Overhead Press

Q switched the workout as we didn’t have an even number for Dora:

Stations:
Coupon Curls, LBCs, Mosey
Coupon Bench Press, Goblet Squat, Coupon Carry
Coupon Overhead Press, Something else, Karaoke

MARY:
– Rosalitas IC
– Penguin Crunches IC
– Rope climbers IC
– American Hammers
– Flutter Kicks

ANNOUNCEMENTS:
I believe Infinity has Q on Friday.

COT:
Q talked about the shame cycle and how to avoid it. It starts by telling ourselves that we are bad people whenever we make a mistake, this leads to hiding, building a facade of perfection but never addressing the original mistake. We can flip that around by telling ourselves “I am not proud of that, but this is an opportunity to improve myself” and following up with action to fix/make amends.

Tags: thefarm, Firehead, Sparky_The Farm

Date: 2025-03-12
AO: thepatriot
Q: bogey
PAX: Lazlo, CableGuy, Strange Brew, My Space, SAAS, Bob the Builder, Ice Tea, Lucius, Trademark, Wedding Singer, LaForge, Walker, Rim Fire, Overthrow FNGs: None
COUNT: 15
WARMUP: SSH, MPs, IWs, HBs, MNCs, Caps, WMH, DDog, Kobra Kai

THE THANG: 4 rounds of 3 exercises (4-count each), with various movements between rounds. Are we doing 2x reps of some exercises? Gray area.

Round 1
15 Merkins IC
15 Coupon Copperhead Squats IC
15 Blockees
100yd backpedal, 100yd mosey return

Round 2
15 Merkin Jacks IC
15 Imperial Squat Walkers IC
15 Blockees
100yd mosey, 50yd bearcrawl, 50yd mosey return

Round 3
15 Chuck Norris/Knerkins IC
15 Monkey Humpers IC
10 Blockees
150yd mosey, 50yd bearcrawl return

Round 4
15 T-Merkins IC
15 Coupon Copperhead Squats IC
10 Blockees
Lt Get-Ups (2 lunges + 1 prisoner get-up) to the 50yd line, 50yd mosey return

Bat Wings (keeping arms up until recover)
20x LBACs forward IC, 1x 10-ct
20x LBACs reverse IC, 2x 10-ct
20x Seal Claps IC, 3x 10-ct
20x Overhead Claps IC, 4x 10-ct
Recover

MARY: 15x Dirty Dogs L&R, 15x Donkey Kicks L&R, 50x Flutter Kicks IC

ANNOUNCEMENTS: check the announcements channel, SAAS planning a Blood Moon ruck this Friday starting 0230 at thepatriot

COT: YHC shared the importance of telling someone that you love them. YHC noted that boys often do not hear the words “I love you” from their fathers. YHC shared that his father was 5-yrs old when his own father died. This meant that YHC’s father really never heard those words from his father. Despite this, and including that he was learning to be a father on the fly, YHC’s father made it a point to say “I love you” to his children. YHC also noted that his daily news intake often leaves him feeling there is a severe lack of love in this town and this world. YHC told the PAX that he loved them, and encouraged the PAX to go out and say these words to someone they care about. Be intentional about these words, because they can have a profound positive impact on the lives of others. YHC thanked the HIMs for joining him in the gloom and becoming better men for their families and communities.

Tags: thepatriot, Lazlo, CableGuy, Strange Brew, My Space, SAAS, Bob the Builder, Ice Tea, Lucius, Trademark, Wedding Singer, LaForge, Walker, Rim Fire, Overthrow

Date: 2025-03-12
AO: ignite
Q: Goldfish
PAX: Kodak, meister
FNGs: None
COUNT: 3
WARMUP:
SSH x15
IW x10
Hillbilly x10
IBACs (and reverse) x10
RVE x10
Willie May Hays x10
Don Quixote x10
Down Dog OYO
Worlds greatest stretch R/L

THE THANG:
Field was clear, so headed there for the following –

10x Overhead Press
100M Rifle Carry
10x Coupon Squat
100Y Farmers Carry
10X Low Rows
100Y Rifle Carry
10X Coupon Swing
100Y Farmers Carry
Continue rounds with 20, 30, 40 rep

Ring of Fire – 1 pax does 5 pushups while others hold plank three times around the circle

MARY:
LBCs x40
Flutter Kicks x20
Toy soldiers x20

ANNOUNCEMENTS: Check channels

COT: Taking time to rest sometimes is okay too.

Tags: ignite, Kodak, meister

Date: 2025-03-12
AO: compound
Q: Hightower
PAX: Doodles, Popeyes, Battleship, Peanuts, Big Bird, Skidoos, Cactus FNGs: None
COUNT: 8
WARMUP:
Some SSH, followed by stretching. Then fellowship jog to parking garage.

THE THANG:
Should tap tag with merkins
Shoulder & knee tap tag: merkins & big boys

1-2 punch
1-2 palm strikes
Kick
Counter defense: kick, palm strikes, get away

Get up off your back to protect yourself

Inside defense

Shoulder & knee tap tag, now using inside defense and protection from your back

MARY:
Ring of Fire rounds of core work

ANNOUNCEMENTS:
Street cleaning 3F, April 5 starts at 7am, WSHS

COT:
In this world there are (3) types:
Sheep everyday people
Wolves that prey on sheep
SheepDog protect the sheep
Who are you, who do you want to be for your family your loved ones ?

Tags: compound, Doodles, Popeyes, Battleship, Peanuts, Big Bird, Skidoos, Cactus

Date: 2025-03-12
AO: horizon-ao
Q: Disco
PAX: Yardbird, Kodiak, sticks, Attache’, Magoo, Purple Rain, SPINAL TAP FNGs: None
COUNT: 8
WARMUP: Imp Walker, Abe vigoda, Carolina Drydocks, WMH, D Dog/UpDog/Childs Pose, SSH Fellowship Lap
THE THANG: pair up for Dora 100s::
1. 100 coupon squats/run midfield
20 star jumps
2. 100 overhead press/Yves poll midfield
20 shoulder taps
3. 100 chest press/karaoke
20 copperhead squats
4. 100 merkins/suicides
Run the field
5. 100ish one arm rows/Murder bunnies
20 squat jumps

MARY: box cutters, J Los, Thors, dead bugs
ANNOUNCEMENTS: Magoofest – 3/21 @ 7pm @ Spinal Tap’s. Ms welcome.
COT: Charlie Parker’s be bop approach to playing the saxophone influenced jazz with improvised melody over familiar chords. In our own lives, look for ways to apply your personal style and interpretation to familiar patterns in work and life. Special thanks to Yardbird for sharing his talent.

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