Author: f3nano

Date: 2025-01-13
AO: acropolis
Q: Doodles
PAX: Battleship, Crop Duster, Rambler, Hightower, Atlas
FNGs: None
COUNT: 6
WARMUP: SSH, imperial walkers, hillbillies, arm circles, down dog, WGS, willy mays.
THE THANG: The original science backed 7-min workout you can do anywhere. It was written up in the Washington Post last week. It can be done anywhere. First round we did with timer and second round each pax moseyed 100 yds and back as the timer.

The 12 exercises in the 7-minute workout target all the body’s major muscle groups: 1. Jumping jacks (side straddle hops)
2. Push-up (upper body)
3. Abdominal crunch (core)
4. Step-up onto chair (total body)/ (we subed with Burpees)
5. Squat (lower body)
6. Triceps dip on chair (upper body)
7. Plank (core)
8. High https://www.webmd.com/pain-management/knee-pain/knee-pain-overview/running in place (total body) (we did Mtn. Climbers instead) 9. Lunge (lower body)
10. Push-up and rotation (upper body)
11. Side plank (core) (we did calf raises instead)
12. Wall sit (lower body)

MARY: each PAX called an exercise
ANNOUNCEMENTS: Ruck in March.
COT: Q remembered Peanuts father as some had attended the service yesterday. – Put being a father at the top of your list everyday and Carpe Diem.

The link to the 7-minute workout is here:
https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-science-original/?itid=sr_1_d33f1c74-5876-43e7-a508-3622fd8b9575

Tags: acropolis, Battleship, Crop Duster, Rambler, Hightower, Atlas

Date: 2025-01-13
AO: hamilton
Q: Legacy
PAX: Popeye, Hobbyhorse, AI, Spud, Goldfish
FNGs: None
COUNT: 6
WARMUP: SSH, Imp Walker, Hill Billy, Farmer’s Carry Coupon, Little Bitty Arm Circles, Willy Mays Hayes, More Farmer’s Walk, Cherry Pickers, Downward Dog, Kobra Kai, Farmer’s Walk, More Downward Dog, WGS, Kobra Kai. 5x Burpees THE THANG:

10 Minute Grind: 10 Coupon Squats, Bear Crawl out, Lunge Walk Back.

Test location with 5 overhead presses and 5 burpees.

20 Minute Grind: 20 Minute EMOM, 5 Overhead Presses, 5 Burpees. These got spicy. Also, YHC’s EMOM timer stops displaying the rounds after 10. So there was some suspense.

MARY: Burpees are a core excercise

ANNOUNCEMENTS: Check out 1stf channel for Jan. Feb. events, also Summit it organizing backpacking on February 1.

Our thoughts are with Groundhog and Defiance as they recuperate from injuries.

COT: YHC has had a tendency to make badass plans in December only to fold when things get hard and messy and in January. Right now it is messy. Instead of folding, be smart and grind it out. Grind out January. Thanks for coming out. SYITG!

Tags: hamilton, Popeye, Hobbyhorse, AI, Spud, Goldfish

Date: 2025-01-13
AO: thepatriot
Q: citrus
PAX: Lazlo, Boardwalk, bogey, Maguire, Gherkin, Trademark, Rim Fire, Smokey, Strange Brew, Enron FNGs: None
COUNT: 11
WARMUP: SSH, 1 burpee, WMH, 2 burpees, IW, 3 burpees, arm circles, 4 burpees, cherry pickers, 5 burpees

THE THANG:
30 minute EMOM
5 burpees, then spend the rest of the minute doing:
Rounds 1-5: Air press
Rounds 6-10: Calf raises
Rounds 11-15: LBCs
Rounds 16-20: Michael Phelps
Rounds 21-25: Imperial Walkers
Rounds 26-30: Don Quixotes

MARY: bonus burpee (1), flutter kicks, big boy sit-ups, penguin crunches, donkey kicks, fire hydrants, Nolan Ryans

ANNOUNCEMENTS: AMBAB 1/25; Hiking 2/1; ARC 3

COT: Don’t forget the 2nd F. It’s not just about happy hours. Participate in the CSAUPs – be a part of and help build this community.

Tags: thepatriot, Lazlo, Boardwalk, bogey, Maguire, Gherkin, Trademark, Rim Fire, Smokey, Strange Brew, Enron

Date: 2025-01-12
AO: olympus
Q: Ashe
PAX: El Camino, Popeyes, Nano, Hoolihan, Roddick, Pop Fly, Peanuts, F-No, Obadiah, Po, Battleship, Sunny, Atlas, Rollingstone FNGs: None
COUNT: 15
WARMUP: ssh, cherry pickers, hill Billie’s, DQs

THE THANG:
As a group, 5 slow real Burpees, five slow real thrusters, 5 slow real man makers.

Lap around the school together.

Repeat the above but 10 reps each and add squat jumps.

Lap around the school together.

Repeat the above but 12 reps each and add decline merkins.

Capture the flag in front of the school in the snow.

MARY: yes

ANNOUNCEMENTS: wreath pickup and upcoming second F

COT: find the right balance and challenge yourself appropriately

Tags: olympus, El Camino, Popeyes, Nano, Hoolihan, Roddick, Pop Fly, Peanuts, F-No, Obadiah, Po, Battleship, Sunny, Atlas, Rollingstone

Date: 2025-01-12
AO: mother-ruck-ing
Q: Rambler
PAX: Pop Fly, slider, K-Pop, YNAB, Nano, Ashe, Sunny
FNGs: None
COUNT: 8
WARMUP: On the fly
THE THANG: 4-ish mile mosey around Burke
MARY: Ring of Fire Merkins
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Pop Fly, slider, K-Pop, YNAB, Nano, Ashe, Sunny