Author: f3nano

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thehighlands Major gas, minor rain

Date: 2024-09-26
AO: thehighlands
Q: Hobbyhorse
PAX: LTD, Roadhouse, Flat Tire
FNGs: None
COUNT: 4

WARMUP: ssh, iw, hb, rve, wmh, arm circle, Phelps, dd, a great stretch
THE THANG: modified for rain and Costco lot activity for a gas lead. Round of 11s (Merkin and squat) underneath new apartment building cover. Moved to Best Buy garage for half centuries: 5 burpees followed by run across lot, followed by 50 of exercise (first to flag). Repeat. Rounds included: lbc, squat, flutter (single count), BG split squat, merkin MARY: flutter with hands up, Nolan Ryan
ANNOUNCEMENTS: haymarket parade
COT: way to show up in bad weather. Consistency makes excellence.

Tags: thehighlands, LTD, Roadhouse, Flat Tire

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potomac-rising Circle of Jerks

Date: 2024-09-25
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Low key, William Savage, Tiger Lilly, Promoter, Clinic, ShamWow, Buckeye FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
Round 1
1 pax in center, 8 cleans, 10 merkins, 8 taint scrapers

All other PAX do AMRAP squats WC until center pax is complete

new pax in center, outside pax do merkins

outside LBCs

outside plank jacks

outside bench press

outside bent over row

outside low plank

outside ssh

Mosey

Round 2
Center pax does 5 blockies, 10 squats, 15 curls

outside shoulder press

outside high knees

outside reverse crunch

outside lunge

outside curls

outside ssh

outside high plank

MARY:
Ran out of time – FIFA mismanaged

ANNOUNCEMENTS:
Ran out of time – FIFA mismanaged

COT:
my son turned 7 yesterday. He’s a cool kid who I’ve loved watching grow up. But it’s also wild that he’s 7. Cherish those moments. They may seem long sometimes but they go by incredibly fast

Tags: potomac-rising, Low key, William Savage, Tiger Lilly, Promoter, Clinic, ShamWow, Buckeye

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delphi DORA and Cindy join an EMOM

Date: 2024-09-24
AO: delphi
Q: Nano
PAX: K-Pop, Obadiah, Peanuts, Ashe, NOAA, 5K, Rocket
FNGs: None
COUNT: 8
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:

– The PAX partnered up, partner 1 did bear crawls to the 20 yd line with the Cindy and the other ran the length of the field.
– Partner 1 started the exercise for the round with the Cindy and it continued like a standard DORA until the reps were completed. The next round partner 2 did the bear crawl back to the goal line. The rounds mode of transport and exercise included:
– Bear crawl/50 curls
– Bear crawl//100 Cindy squats
– Lunge walk/200 overhead press
– Lunge walk/150 rows

All together, the PAX repeated the bear crawls, crawl bears, forward and reverse lunges, for 20 yards each and stopping to do an extra set of the round 4 EMOM exercise.

EMOM (actually every 2 min) exercises beginning at the end of

– round 1: 1 burpee
– round 2: 1 burpee, 5 big boys
– round 3: 1 burpee, 5 big boys, 10 flutter kicks
– round 4: 1 burpee, 5 big boys, 10 flutter kicks, 20 SSH

MARY: time for some Freddie Mercury

ANNOUNCEMENTS: Nov 9th is The Grunt!

COT: Seeing is not always believing, at least it shouldn’t be! We see and are conscious of only a tiny fraction of all the information that enters our minds through our various senses. Therefore keep an open mind, give others the benefit of the doubt, and be ok with changing your mind in the face of new information.

Tags: delphi, K-Pop, Obadiah, Peanuts, Ashe, NOAA, 5K, Rocket

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thepatriot Opposites Attract

Date: 2024-09-25
AO: thepatriot
Q: CableGuy
PAX: Rufus, Strange Brew, Groundhog, Prestige, Pilsbury, Coconuts, Bone, SAAS, Anchorman, Couch Potato, Big Short, Hops, Defiance, Boardwalk, Ice Tea, Smokey FNGs: None
COUNT: 17
WARMUP: SSH, MN, IW, CP, WMH, DD, CK, FL
THE THANGS:
1. Belle Ringer, IPC 2021: 5 Blockees, Rifle carry 30 yards, do an ascending volley of exercises with each trip to the 30 yard line: 10 WW3, 15 Goblet Squats, 20 Overhead Press, 25 Coupon Swings, 30 Curls. Along with six rounds of Blockees, 130 total reps.
2. Mosey to the basketball court for 10 Shoulder Taps/10 Mountain Climbers IC x 5 rounds 3. Mosey to the Arena for 30 dips
4. Mosey back to the field for Murder Bunny Blitz (to the 10, 30, 50, opposite goal line with a 100 yard Rifle Carry back.)
MARY: Opposites Attract. Mary exercises throughout the iconic track with Burpees on every ‘opposites.’ Total 20+ Burpees. ANNOUNCEMENTS: The Grunt, Lincoln Memorial, 7a Saturday Nov 9.
COT: Things are so chippy in our national discourse and it’s influencing the way individuals behave toward each other. It’s not ok. Be the adult in the room. Be the one keeping it light, bringing people together, not apart. Let Paula Abdul and MC Skat Kat be your guide.

Tags: thepatriot, Rufus, Strange Brew, Groundhog, Prestige, Pilsbury, Coconuts, Bone, SAAS, Anchorman, Couch Potato, Big Short, Hops, Defiance, Boardwalk, Ice Tea, Smokey