Author: f3nano

Date: 2024-10-27
AO: olympus
Q: Doodles
PAX: Pop Fly, Nano, Monk, Roddick, Peanuts, Rollingstone, Kermit FNGs: None
COUNT: 8

WARMUP:
Overhead seal clap
Arm circles
Moroccan night club
On 6,
Alternate stretches
pull leg to chest
Cross leg stretch
Kobra Kia
Mosey lap, Q walked.

THE THANG:
20, 25,30 counts below after each set the Pax moseyed lap, sprinting straights, while Q walked. Once caught up to Q then next set of exercises – did 4 laps for 1 mile. Exercises were (some 4 count): Merkins
WW1s
Superman’s
Air squats
calf raises

And frisbee….until chased off by the Field Hockey ladies.

MARY: in the ultimate

ANNOUNCEMENTS: the grunt in November

COT:
The Q shared the 5 pillars of recently retired UVA bball coach Tony Bennett,

The Five Pillars for which he built his teams around are:

HUMILITY: Know Who We Are
PASSION: Do Not Be Lukewarm
UNITY: Do Not Divide Our House
SERVANTHOOD: Make Teammates Better
THANKFULNESS: Learn From Each Circumstance

Tags: olympus, Pop Fly, Nano, Monk, Roddick, Peanuts, Rollingstone, Kermit

Date: 2024-10-26
AO: thefarm
Q: Sparky_The Farm
PAX: Firehead, F-No, Squatter
FNGs: None
COUNT: 4

WARMUP: na
THE THANG: 3.77 mile ruck along the Running Man Trail
MARY: na
ANNOUNCEMENTS: Infinity has Q Monday
COT: Don’t drop your effort until you end a task. There was a discussion about the injuries that occurred during the last three miles of a 40 mile hike. Dudes got lazy and lost focus. Instead, they were thinking about finishing and stepped on rocks wrong and twisting their ankles. “”(Don’t fumble on the one-yard line after a long run.) Make sure to stay focused until something is completed.

Tags: thefarm, Firehead, F-No, Squatter

Date: 2024-10-26
AO: thesandlot
Q: Hobbyhorse
PAX: AI, Legacy, Spud, citrus, Defiance
FNGs: None
COUNT: 6

WARMUP: ssh, iw, hb, awesome entrance by citrus, rve, wmh, dd
THE THANG: run with exercise mix peaking at 3 hill sprints in Waycroft Woodlawn. MARY: Ill advised tabletop
ANNOUNCEMENTS: Veterans Day workout downtown
COT: recognition goes a long way.

Tags: thesandlot, AI, Legacy, Spud, citrus, Defiance

Date: 2024-10-25
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2
WEATHER:
Clear and 56°

WARMUP:
5 cc arm circuit
10 cc hillbillies
20 cc mountain climbers
10 cc Hairy Rockettes
5 cc cherry pickers
*with a couple bonus burpees

THE THANG:
5 cc Merkins
10 cc absolutions (high plank starting position, feet to hands 1, and back 2, Catalina 3-4, plank jack 5-6, reverse Catalina 7-8, done: 8ct) 15 cc big boy situps
20 cc side straddle hops
15 cc big boy situps
10 cc absolutions
5 cc Merkins

Lunge/bear crawl/crab walk/karaoke/sprint suicides on the return run back and do a burpee every 10 yds, went to the 10, 20, 30, 40, end zone, 40, 30, 20, 10

5 cc Merkins
10 cc absolutions
15 cc big boy situps
20 cc side straddle hops
15 cc big boy situps
10 cc absolutions
5 cc Merkins

MARY:
10 cc am hams
20 cc hello Dollie’s
30 cc lbcs
20 cc leg lifts
10 cc dying cockroaches

ANNOUNCEMENTS:
Bros and Beers at Daniel Greco’s place on 11-15. DM Quip for more details.

COT:
-Chef’s Dad for job security and morale at current position
-Continued prayers for Quip’s job
-Quip’s M’s Aunt passing and comfort for family and logistics of M getting down for the funeral. -Peace and grace for the country and election

Tags: edge_of_reason, Chef

Date: 2024-10-17
AO: edge_of_reason
Q: Chef
PAX: Quip
FNGs: None
COUNT: 2

WARMUP:
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches

THE THANG:
Done on the basketball court

1) Four Corners – lunge across short side of court, 15 burpees, sprint down long side, 15 squats, lunge across short side, 15 burpees, sprint down long side, 15 squats

2) Quarter Pounder – 25 merkins, 50 squats, 75 mountain climbers, 100 SSH. Bear crawl to 25%, 50%, 74%, and 100% across the court. Crab walk back to starting point each time.

MARY
1 PAX sprints to opposite of court and back while other PAX holds plank position. Cycle through: – High plank
– Low plank
– Side plank left/right

ANNOUNCEMENTS:
– Next Bros and Beers on Nov. 15 in College Park

COT:
– Growth of AO

Tags: edge_of_reason, Quip