Author: f3nano

Date: 2025-03-06
AO: thehighlands
Q: Spud
PAX: Katniss, Offsides, Memento
FNGs: None
COUNT: 4
WARMUP: some moseying and the usual
THE THANG: 3 rounds of 9 exercises. If you bothered to show up you would know what they were. :50 of exercise and :10 of rest. MARY: stuff to make you get a six pack
ANNOUNCEMENTS: nope
COT: thoughts are with those experiencing turmoil and uncertainty.

Tags: thehighlands, Katniss, Offsides, Memento

Date: 2025-03-06
AO: olympus
Q: Doodles
PAX: Summit, Rambler, Peanuts, Hightower, Atlas, Ashe, Battleship, Rollingstone, K-Pop, Toolbox, Sunny, Monk, NOAA, Isotope – DR from Denver FNGs: None
COUNT: 15
Warm up:
SSHs, arm circles, imperial walkers, hillbillies, down dog, Kobra Kia, 20 child pose to mike tyson – mini mike’s, 10 merkins, quick mosey lap.

The Thang:
at goal line-
10 block squats
10 dead lifts
Drag 10 yds
10 curls
10 overhead
Drag 10 yds back
Mosey 100yds and back. Moseys consisted of 50 yd sprints combined with 50 yd mosey. 200 yds total each trip.

We did 4 rounds adding 10 yds and 10 reps per round. Last round we rifle carried to 40, did our exercises and farmer carried back.

Mary:
50 LBCs

COT:
Don’t get anxious, focus on what you have control over as that is all you can do.

“Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.” – ‭‭Psalms‬ ‭55‬:‭22‬ ‭

Announcements:
Manly book club – see Rambler, road clean up – April 5th, AT hike in southwest VA April 25th weekend.

Tags: olympus, Summit, Rambler, Peanuts, Hightower, Atlas, Ashe, Battleship, Rollingstone, K-Pop, Toolbox, Sunny, Monk, NOAA, Isotope – DR from Denver

Date: 2025-03-05
AO: ao-the-bullpen
Q: Peanuts
PAX: Peloton, Crystal, Crystal
FNGs: 1 Crystal
COUNT: 3
WARMUP: SSH; WMH; MP; LBAC; DD; WGS
THE THANG: Tabata. 4 x 4 – 40 seconds on / 20 off. Curls, Dips, OH Press, Chest Press AMRAP. Mosey to the snack bar – 20 SPQs, CRs, BSS. Mosey back. 2 more rounds of Tabata – squats, alt lunges, St. Bernard squats, and MHs. MARY: LBCs and FKs
ANNOUNCEMENTS: road clean up, book club, AT hike
COT: new beginnings. Look for bright spots in transition. Welcome to our FNG Crystal

Tags: ao-the-bullpen, Peloton, Crystal, Crystal

Date: 2025-03-05
AO: thefarm
Q: Matthew – Running Man
PAX: Lumbergh, Pad Thai, Squatter, Firehead, Raphael, Gaudi, Lil’ Gaudi FNGs: 2 Gaudi, Lil’ Gaudi
COUNT: 7
WARMUP
Beet pickers
Willy Mays Hayes
Don quixotes
Arm circles
Mosey

THE THANG
Perform the following exercises tabata style

1. Erkins
2. Squats
3. Lunges
4. Plank
5. Burpees
6. Mountain Climbers
7. Glute bridges

FNG naming ceremony…
Welcome Gaudi and Lil’ Gaudi!

COT: My daughter and son-in-law purchased a row home in DC, which included several fruit trees in the backyard. As we were clearing the backyard, we discovered a hidden cement sidewalk along the side of the yard, directly underneath the fruit trees (in raised boxes)! Because the roots had nowhere to go, the trees suffered and had to be pulled up.
Focus on your roots, focus on what’s most important in your life, focus on the eternal and weighty things, and everything else will be healthy and in order.

Tags: thefarm, Lumbergh, Pad Thai, Squatter, Firehead, Raphael, Gaudi, Lil’ Gaudi

Date: 2025-03-05
AO: compound
Q: Gherkin
PAX: Popeyes, Battleship, Rambler, Roddick, Hightower, Yardbird FNGs: None
COUNT: 7
YHC is feeling the pressure to post this backblast quickly, before Rambler shames me by doing it first.

WARM UP
SSH, Hillbillies, Imperial Walkers, Little bitty arm circles, M Phelps, WMH, Down Dog, WGS, Cobra Kai

THE THANG
AMRAP – 4 sets of 3 exercises
45 seconds work & 15 seconds rest
1 minute rest in between sets
1 Mucho Leggos
2 Squats
3 Bobby Hurleys

Jump & Burp
• Start the sideline, take 5 broad jumps and do 1 burpee.
• Repeat, adding 1 burpee until you reach 10.
• Turn around and repeat down to 1 burpee.

Motivators from 10

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• The Murp – Memorial Day
– Many Book club – Rambler to edit and provide more details. – Convergence – Sat. June 7
• Announcement Channel
– Rambler to edit and add more announcements.

COT
YHC is too quick to move on when something good happens and not pause to appreciate it. Fortunately my M sees things more clearly. She had to cajole and shame YHC to take some time to celebrate a small success of our daughter two days ago. It took some work, but it was well worth it. Don’t let opportunities to celebrate others (especially your kids) and pass you by.

Tags: compound, Popeyes, Battleship, Rambler, Roddick, Hightower, Yardbird