Author: f3nano

Date: 2024-10-25
AO: thefarm
Q: Sparky_The Farm
PAX: F-No, Matthew – Running Man, Infinity
FNGs: None
COUNT: 4

WARMUP: SSH, arm circles, Michael Phelps, beet pickers, wmh, calf stretch THE THANG:
Using 4 corners, sets of 4
40 merkins, sumo squats, lbc, calf raises
Mozy
30 shoulder press, jump squats, hip raises, plank
Mozy
Wall sits, wall pushes
Mozy
20 Moraccan night clubs, monkey humpers
MARY:
Reverse crunches, leg lifts, Superman’s
ANNOUNCEMENTS:
Clean up Nov 2
Infinity has Q on Monday
Ruck Saturday
COT:
Don’t let your possessions possess you. In a recent trip to visit my parents, it was clear that certain things represent eras in their lives and getting rid of those reminders is tough.

Tags: thefarm, F-No, Matthew – Running Man, Infinity

Date: 2024-10-25
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Hostess, Peloton
FNGs: None
COUNT: 3
WARMUP: Danger Zone
– SSH throughout the song
– Burpee every time Loggins says “Danger Zone”

THE THANG:
– Bear Crawl to 1st base – 5 Blockees
– Bear Crawl Left to 2nd base – 5 Merkins
– Crawl Bear to 3rd base – 5 Squats
– Bear Crawl Right to home – 5 Slaloms
– Fellowship run around the bases
– REPEAT increase interval by 5 each round

MARY:
– Captain Thors up to five

ANNOUNCEMENTS:
– Not discussed, but the Grunt is just a couple of weeks away!

COT: Poem from Edgar Guest

CLINCHING THE BOLT
It needed just an extra turn to make the bolt secure,
A few more minutes on the job and then the work was sure;
But he begrudged the extra turn, and when the task was through, The man was back for more repairs in just a day or two.

Two men there are in every place, and one is only fair,
The other gives the extra turn to every bolt that’s there;
One man is slip-shod in his work and eager to be quit,
The other never leaves a task until he’s sure of it.

The difference ‘twixt good and bad is not so very much,
A few more minutes at the task, an extra turn or touch,
A final test that all is right—and yet the men are few
Who seem to think it worth their while these extra things to do.

The poor man knows as well as does the good man how to work, But one takes pride in every task, the other likes to shirk; With just as little as he can, one seeks his pay to earn,
The good man always gives the bolt that clinching, extra turn.

Tags: ao-the-bullpen, Trolley, Hostess, Peloton

Date: 2024-10-25
AO: thepatriot
Q: Big Short
PAX: Breach, Strange Brew, Flux, CableGuy, Ice Tea, Boardwalk, Jag, Shake ‘n’ Bake, Goldfish, Lazlo, Jenner, citrus, Lucius, Booking, Wedding Singer, Flipper, Coconuts, Groundhog, Rim Fire, Elvis, Hops, Spud, Enron, Roadhouse FNGs: None
COUNT: 25

WARMUP: the normal routine

THE THANG: PAX split up into groups of four for rounds of exercises. Each round consisted of three exercises followed by a lap. The group performed 200 of each exercise; meaning that each PAX performed roughly 50 of each exercise.

Round 1: shoulder presses, cactus jump squats, flutter kicks and a lap

Round 2: plank jacks, lunges, curls and a lap

Round 3: mercans, coupon squats, toy soldiers and a lap

Round 4: atlas shrugs, dips, coupon presses and a lap

Round 5*: shoulder taps, mountain climbers, dercans and a lap

*Did any group complete Round 5?

MARY: N/A

ANNOUNCEMENTS: none that I can recall

COT: be excellent to each other

Tags: thepatriot, Breach, Strange Brew, Flux, CableGuy, Ice Tea, Boardwalk, Jag, Shake ‘n’ Bake, Goldfish, Lazlo, Jenner, citrus, Lucius, Booking, Wedding Singer, Flipper, Coconuts, Groundhog, Rim Fire, Elvis, Hops, Spud, Enron, Roadhouse

Date: 2024-10-23
AO: thepatriot
Q: Anchorman
PAX: Lazlo, Booking, Flux, Prestige, Jenner, Lucius, CableGuy, Smokey, Shake ‘n’ Bake, Rim Fire, Strange Brew, Boardwalk, Enron FNGs: None
COUNT: 14
WARMUP:
SSH, Michael Phelps, IW, Hillbillies, Downward Dog, Fellowship Lap

THE THANG:
Break Your Back
Blockies x 5
25 yards – rifle
Burpees – rifle
Squats – rifle
Overhead press- rifle
Mountain climbers – 20 count
Muddy bunny and more stuff
Bear crawl
Sprint back
Mountain climbers
Mosy
Lunges
Stepups/dips x 2
Wall sits/run x 2
Mosey to basketball court – suicides x 2

MARY:
Big boy sit ups x 20
Freddy Mercury x 20

ANNOUNCEMENTS:
Old Rag this weekend and the Grunt over Veterans Day
COT:
YHC spoke about navigating uncertainty and having faith even in the trials. Personal journey was getting out of military and uncertain about job – but things pulled through. The experience was a reminder of keep pushing and also remember the little things like family in those types of situations.

Tags: thepatriot, Lazlo, Booking, Flux, Prestige, Jenner, Lucius, CableGuy, Smokey, Shake ‘n’ Bake, Rim Fire, Strange Brew, Boardwalk, Enron

Date: 2024-10-24
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Cannoli, Deagle, Bluto, Pigeon, Mosey
FNGs: None
COUNT: 6

WARMUP:
20 SSH IC
15 Swinging Billie’s IC
20 high knees IC
15 Rotators IC
12 Merkins IC
Calf stretch 10 sec
Cobra Kai 10 sec
Greatest stretch + Sun risers 10 sec each side
On 6 Legs together pull to chest 10 sec
Leg over hip extension 10 sec each side
Legs spread reach to each side then middle 10 sec
8 Willie mays hays IC
Back stretch w/slow raise up 10 sec

THE THANG:
solo
20 Row-curl-press SC (3-up cadence)
20 Deadlift SC
12 Clean-jerk SC
20 Oblique extenders each side
20 slow hold reverse curls

shuttle run

Team up
Partner farmer carry/lunge walk, start on opposite sides of blacktop, farmer walks two lengths with 2 coupons, lunger walks one

10 partner oblique rotators
10 partner side by side pass-the-coupon (switch sides at 5)
10 Buddy push ups SC

Shuttle run

Repeat 2x

MARY:
10 Side oblique drops each side IC
10 Side oblique extenders each side IC
15 Dying cockroach IC
15 American hammer IC
15 Side crunch plank IC
15 LBCs IC

ANNOUNCEMENTS:
grunt Nov 9 – fifa to send info
Thursday 3rd Thurs at Irish Inn tonight

COT: I’ve been having a tough couple weeks at work. Things are fine but there’s confusion, miscommunication, frustration. There are fairly valid reasons for all of it but that doesn’t remove the general toughness of it. I’ve learned over the years that sometimes rather than problem solve it’s best to exercise some patience and wait for the solution to present itself. Today after 2 days of frustrating non movement the solution appeared and in about an hour we had worked through most of the problems. So be patient boys.

Tags: freestate, Cannoli, Deagle, Bluto, Pigeon, Mosey