Author: f3nano

Date: 2025-01-21
AO: atlantis
Q: True North
PAX: Hammer, Hammerhead, Infinity, Deflator
FNGs: None
COUNT: 5
WARMUP: high knees, arm circles, hillbillies, cherry pickers, willy mays hayes
THE THANG: 12 exercises with a transition every 40 seconds. Workout at Salt Line boardwalk then Canal Park, with Indian run variations and lunges/burpees in between. 1-side straddle hops
2-wall sits
3-shoulder tap merkins
4-crunches
5-step ups
6-squats
7-dips
8-low plank
9-high knees
10-lunges
11-worlds greatest stretch
12-side plank
MARY: at picnic tables, negative situps, derkins, flutter kicks ANNOUNCEMENTS: challenge yourself to post more during the arctic blast
COT: Just like the 7min workout this was based on, incremental progress over time is unstoppable. https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-science-original/?pwapi_token=eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJyZWFzb24iOiJnaWZ0IiwibmJmIjoxNzM3NDM1NjAwLCJpc3MiOiJzdWJzY3JpcHRpb25zIiwiZXhwIjoxNzM4ODE3OTk5LCJpYXQiOjE3Mzc0MzU2MDAsImp0aSI6ImM1ZTZhMmY3LTI4NjYtNGE1MS04MmM5LTc4MjM4MzIyZmJhNyIsInVybCI6Imh0dHBzOi8vd3d3Lndhc2hpbmd0b25wb3N0LmNvbS93ZWxsbmVzcy9pbnRlcmFjdGl2ZS8yMDI1LzctbWludXRlLXdvcmtvdXQtc2NpZW5jZS1vcmlnaW5hbC8ifQ.QM0SZbyKA9hIIacyAPQ7rpgI7xS5rownrnF2iVnynig&itid=gfta

Tags: atlantis, Hammer, Hammerhead, Infinity, Deflator

Date: 2025-01-20
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, Squatter, F-No, Firehead
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, Beet Pickers, arm circles, neck roles
THE THANG:
55 seconds on, 20 seconds off, circut
one arm alternative snatch 25lbs
sumo squat-35lbs
american hammers 25 lbs
jump squats
raise the roof
low plank
baseball arm twists 10 lbs
chest press- coupon

MARY: na
ANNOUNCEMENTS: Firehiead Wed, Squatter Friday
COT:
MLK, Stonewall Jackson, Amelia Earhardt, and Che Guevera all lived to the age of 39. Don’t count the years, make the years count. We don’t have to wait years to make a mark. Seize the day. Q turned 55

Tags: thefarm, Infinity, Squatter, F-No, Firehead

Date: 2025-01-21
AO: thegeneral
Q: citrus
PAX: Gherkin, Summit, Lazlo, Hobbyhorse, Boardwalk, Trademark FNGs: None
COUNT: 7
WARMUP: 4 burpees, 9 SSH, 4 burpees, Michael Phelps, 4 burpees, WMH, 4 burpees, IW, 4 burpees, hillbillies, 4 burpees, downdog

THE THANG:
4 exercises, 9 reps each
1. Tempo coupon squats
2. Overhead coupon press
3. Chest press
4. WWI situps

Followed by a fellowship lap, and then 1 burpee (adding 1 burpee per round).

A timer ran in the background, and every 4 minutes the PAX did 9 burpees.

The PAX completed 6 rounds of the circuit, and the timer went off 9 times.

126 burpees in the bank!

MARY: Nah, we good.

ANNOUNCEMENTS: Join the new announcements channel that Anchorman setup. I have it on good authority that announcements will in fact be posted there soon. In the meantime: AMBAB 1/25, Summit’s hike 2/1, Super Bowl squares 2/10, ARC 3/1.

COT: Yesterday saw the beginning of a new administration, which impacted a lot of people in a lot of different ways. Politics has always been about different ideas and people disagreeing. The difference now seems to be a lack of civility. Let’s bring back civility in our day-to-day as we encounter ideas we don’t agree with.

Tags: thegeneral, Gherkin, Summit, Lazlo, Hobbyhorse, Boardwalk, Trademark

Date: 2025-01-21
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Bluto, Cannoli, Dungeon Master, Horshack, Mark Michael, Pigeon FNGs: None
COUNT: 7
NOTE: 14 degrees cold, so we mixed in short moseys between every 3-5 exercises, totaling 3000 steps (1.5 miles)

WARMUP:
• SSH x20 IC
• MOSEY
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• MOSEY
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• MOSEY

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls (with coupon) x30, x25, x20
• Forward Lunge X20 OMC, backward lunge X20 OMC, Forward and backward X20 OMC • Carolina dry-docks x20, x15, x15
• Monkey humpers OMB x 15, x15, x12
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (3 sets)
• Squat (with coupon) x30, x25, x20
• Bend-over row (with coupon) x30, x25, x20
• Skull-crushers (with coupon) x15, x15, x12 OYO
• Dead lift (with coupon) x15, x15, third set changed to Hip raise and hold with (coupon) x15 OMB • MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Scissors x15 IC
• Flutters x 10 IC high and slow, x10 IC fast and low
• LBCs x 20 IC

ANNOUNCEMENTS:
• Gift exchange at Third Thursday Drinks at Inn of Glen Echo, Jan 23, 6:30pm • Super bowl party chez Cannoli – please RSVP by Jan 22

COT: Focus on priorities, find the goodness

Tags: freestate, Bachelor, Bluto, Cannoli, Dungeon Master, Horshack, Mark Michael, Pigeon

Date: 2025-01-21
AO: delphi
Q: Pop Fly
PAX: Nano, Peanuts, Ashe, Rambler, Atlas, Obadiah, Sunny, Battleship, Amazon (F3 Salt Lake), K-Pop, Pop Fly FNGs: None
COUNT: 11
WARMUP: The downward hill to the field was a sheet of ice. The Q pivoted to the tennis courts.

THE THANG: Some version of a DORA

MARY: Calf Raises

ANNOUNCEMENTS: AMBAB, ARC, Superbowl Squares

COT: The Q is grateful for these men who come out of the days when the world is frozen over

Tags: delphi, Nano, Peanuts, Ashe, Rambler, Atlas, Obadiah, Sunny, Battleship, Amazon (F3 Salt Lake), K-Pop, Pop Fly