Author: f3nano

Date: 2024-10-29
AO: thegeneral
Q: Summit
PAX: Hobbyhorse, Apples, Robo, citrus, Hard Knox, Lazlo, PacRat (NWInd), Water Boy (DR from Lutz Tampa), Balci (DR from Bay Area), Prince FNGs: 1 Prince
COUNT: 11
WARMUP: SSH, Imperial Walkers, Hillbillies, Cherry Pickers, WMH, Downward Dog, WGS

THE THANG:
– Ricky Bobby X 2 laps
– Motivator 10 count
– 10-30-50
– Bear Crawl to 10 yard line-10 Hand Release Merkins
– BC to 30 yard line – 30 Plank Jacks
– BC to 50 yard line – 50 Mountain Climbers
– BC to 30 yard line – 30 Plank Jacks
– BC to 10 yard line – 10 Hand Release Merkins
– Sprint back
– Motivator – 8 count
– Ricky Bobby X 2 laps
– Rinse & Repeat 10-30-50:point_up_2:
– Tabata Set (20 secs work, 10 secs rest) X 8 sets
– Alternate High Knees & Burpees

MARY: American Hammers, Flutter Kicks

ANNOUNCEMENTS: Q University this Friday at Patriot, Grunt, Vote!

COT: YHC shared about Old Rag hike this past weekend. The first time YHC did it as a little kid he was fearless, second time was frightened of the high ridges, this time less frightened as it was dark and did not see the dangers.

Often we are either conditioned to be afraid (parents always worrying and telling us to be careful, or projecting their own fears and anxieties) or we develop fears from life experiences, scars, hurts, etc. The alternative is to look at life as an adventure, see risk as an opportunity and lean into the fears.

It’s not too late to recondition.

Tags: thegeneral, Hobbyhorse, Apples, Robo, citrus, Hard Knox, Lazlo, PacRat (NWInd), Water Boy (DR from Lutz Tampa), Balci (DR from Bay Area), Prince

Date: 2024-10-29
AO: freestate
Q: Dungeon Master
PAX: Horshack, F3 Scabby, Deagle, Drop-in, Mosey, Pigeon
FNGs: None
COUNT: 8

WARMUP:
• SSH x20 IC
• Frankensteins 20x OYO, 20x OYO
• Swingbillies 15x IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Greatest stretch x 20 OYO
• Willie Maes x 10 IC
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• Forward Lunge walk across court 20X steps, 2nd rep: backward lunge in place X20, 3rd rep: forward and backward pendulum lunge X20 OMC • Merkins hand-release x20, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20
• Chest press x20, x20, x20
• Wipers x20, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

Set 3
• “Ovios” (not sure of name; on your six, raise two feet up and touch them) x20, x15, x15 • Overhead presses with coupon, x20, x20, x20
• Chair-sits while passing a coupon x16 IC, x12 IC, x12 IC
• Calf raises x20, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x

MARY:
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
5 count break

• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
15 count break

• LBCs x 5 IC
• Flutters x 5 IC
• Scissors x5IC

COT: Enjoy small pleasures such as making nutella mousse with 3 year old niece and nephew

ANNOUNCEMENTS:
• Grunt on Nov 11

Tags: freestate, Horshack, F3 Scabby, Deagle, Drop-in, Mosey, Pigeon

Date: 2024-10-29
AO: atlantis
Q: Gherkin
PAX: Hammerhead, Windtalker, Deflator, Forceps, Fashionista, Infinity, Chad FNGs: 1 Chad
COUNT: 8
WARM UP
SSH, Hillbillies, Imperial Walkers, Popeye’s Punches, Michael Phelps, WMH, Down Dog, WGS, Cobra Kai

THE THANG
PAX broke up into 2 groups. Each team took turns picking a state out of a hat and recorded how many electoral votes that state provides. The PAX from both teams did the exercise required. The exercise rubric is 1-8 electoral votes: Burpees (133 possible)
9-13 electoral votes: Merkins (137 possible)
14-29 electoral votes: Mountain Climbers (2 legs = 1) (144 possible) 30+ electoral votes: Monkey Humpers (single count) (124 possible)

The blue team jumped out to an early lead by unexpectedly winning Texas but red was able to fight back by snagging Florida and California. Ultimately after 23 rounds, red was able to secure the 270 votes needed to win.

MARY
F3 Supreme Court said we were out of time.

ANNOUNCEMENTS
• The Grunt – Saturday Nov 9, 7am, meet at the Lincoln Memorial • Meetup at #edgeofreason for Thursday’s 0600 beatdown.

COT
Politics has become very divisive and toxic. The MSM and social media have been amplifying and thriving on this division, with each side imputing evil motives to every action the other side takes. Fortunately there is more that unites us than divides us and YHC is trying to find those areas of common ground.

My hope and prayer during these next couple of weeks and in the weeks and months afterwards, is that we can all find some way to tone down the rhetoric, acknowledge the good and bad in both sides and build-on the common ground that we share

Tags: atlantis, Hammerhead, Windtalker, Deflator, Forceps, Fashionista, Infinity, Chad

Date: 2024-10-29
AO: delphi
Q: Rocket
PAX: Ashe, K-Pop, Nano, NOAA, Peanuts, Pop Fly, Rambler, Sunny, Toolbox FNGs: None
COUNT: 10

WARMUP:
THE THANG: Bleep Test (aka Pacer Test) variations

Pacer test audio file (beep every 8 seconds or so…time between beeps shortens each minute). Complete the distance or reps before the next beep plays. If you miss 2 consecutive beeps, you’re out and need to go into a static hold of some sort. Once everybody is out, move on to the next exercise.

Exercises:
20 yard run
2 pushups
4 sit-ups
3 squats
1 burpee

MARY: none
ANNOUNCEMENTS: grunt and social event upcoming
COT: cherish your friends and family

Tags: delphi, Ashe, K-Pop, Nano, NOAA, Peanuts, Pop Fly, Rambler, Sunny, Toolbox

Date: 2024-10-28
AO: hamilton
Q: 2 percent
PAX: Defiance, Mulligan, Legacy, Hobbyhorse, Goldfish, Popeye, Spud FNGs: None
COUNT: 8
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Pax broke up into 2 groups for EMOM rotation: 3 rounds of Pull Ups and Dips
Went to the wall: Dirty Hookups: plank position, 1 -raise right hand to the wall. 2- left hand (horizontal plank), 3- right hand down, 4-left hand down 3 rounds of Wall Sits w/ Military Press and Calf Raises
Back to the soccer field for:
The Evolution of Man – 10 Swimmers IC at the goal line, Army Crawl to the 5, Bear Crawl to the 18, sprint to the opposite end line. Repeato.
Breading the Cutlet – roll to Merkin, rinse and repeat to the 18 and back. No one threw up this time. Hammer Time (burpees on “can’t touch this”, side shuffle on “break it down”)

MARY: V-ups, Flutter Kicks, Box Cutters, Alabama Prom Dates, J-Lo’s, Nolan Ryan’s

ANNOUNCEMENTS: New AO launching on 11/1 0530 at Tuckahoe Elementary, 11/9 the Grunt 0700 Lincoln Memorial, Columbia Baptist Spend Yourself 5k/3k 0800 on 11/24

COT: Some inspirational quotes from MC Hammer:
“Success is sweeter when you climb the ladder by helping others up.” “You have to build your tribe and be loyal to them.”
“Belief and hard work can get you to the top, but staying there requires humility and integrity.”
“I always believe that the sky is the beginning of the limit.”….and my personal favorite:
“You don’t have to invent the wheel, but you might want to be the company that invents the rims.”

Tags: hamilton, Defiance, Mulligan, Legacy, Hobbyhorse, Goldfish, Popeye, Spud