Author: f3nano

Date: 2024-09-19
AO: olympus
Q: Peanuts
PAX: Nano, Obadiah, Crop Duster, Blue Steel, K-Pop, Rollingstone, Toolbox, Murdoch FNGs: None
COUNT: 9

WARMUP: SSH; WMH; CP; DB; Merkins; DD; WGS; CK
THE THANG: Paired up. Each pair went to a station and did 2 exercises 10 reps each. The pairs drew straws aka cards to see who was the timer – timer did 5 sets. Finished with 5 flights of stairs. MARY: ring of fire
ANNOUNCEMENTS: the grunt; F2 someday soon
COT: be ready for transition.

Tags: olympus, Nano, Obadiah, Crop Duster, Blue Steel, K-Pop, Rollingstone, Toolbox, Murdoch

Date: 2024-09-12
AO: freestate
Q: Deagle
PAX: Horshack, CashOnly, Pigeon
FNGs: None
COUNT: 4
WARMUP:
– 2 laps around the blacktop
– Swingbillies x 20 IC
– SSH x 15 IC
– Carolina Dry Docks X15 IC
– Hairy Rockets x 15 IC
– Monkey Humpers X15 IC
– El Capitan out and back
– Cherry Pickers x 15 IC
– Shoulder Taps x 15 on Q
– Windmills x 15 IC

THE THANG:
Tabatha 50/10 – 3 rounds of 3 exercises, total 9 minutes.
– Curls
– Forward Lounges
– LBCs

Second round Tabatha (45/15):
– Bend-Over-Rows
– Coupon Squats
– High Plank

MARY:
– Reverse Crunches
– Freddie Mercury
– Outlaws
– Little Mermaid
– American Hammer
– Flutters

TIME FOR STRETCHING

ANNOUNCEMENTS:
NA

COT:

Tags: freestate, Horshack, CashOnly, Pigeon

Date: 2024-09-19
AO: edge_of_reason
Q: Quip
PAX: Quip
FNGs: None
COUNT: 1

WEATHER:
70° and a little sticky

WARMUP:
(Borrowed from @Chef)
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches

THE THANG:
(Borrowed from @Chef) Harley Quinn’s (up to 40) with LBCs and Bonnie Blair’s. Then SSHs and calf raises. Then Burpees and American Hammers. Two exercises are needed each round, Exercise A is performed on yardage that starts with odd number and Exercise B on yardage that starts with even number). Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth.

MARY:
1min ea elbow and high plank

ANNOUNCEMENTS:
Bros and Beers this Friday at Barista’s

COT:
Growth of the AO
Quip’s job stuff

Tags: edge_of_reason, Quip

Date: 2024-09-18
AO: thefarm
Q: F-No
PAX: Matthew – Running Man, Pad Thai, Squatter, Breach
FNGs: None
COUNT: 5
WARMUP:

1/ Don Quixotes
2/ Beet Pickers
3/ Circles for my Little Bitty Arms (LBACs)
4/ Imperial Walkers
5/ Michael Phelps
6/ Side Straddle Hops
7/ Willie Mays Hayes

THE THANG:

8 rounds of Tabata (20 seconds on, 10 seconds off, 4 minutes per round, 32 minutes total)

Q gave the PAX veto rights over the selection of exercises listed below, but nobody took advantage of the opportunity. It was about round 6 with the dips that the PAX started to regret their decisions …

1/ Squats
2/ Merkins
3/ Imperial Walkers
4/ Carolina Dry Docks
5/ Mountain Climbers
6/ Dips
7/ Step Ups
8/ Erkins

MARY:

Due to time constraints, Mary was limited to the following:

1/ LBCs
2/ Flutter kicks

ANNOUNCEMENTS:

Squatter to Q on Friday

COT:

Don’t underestimate the power of a positive attitude. On a recent trip, YHC and his family were forced to accept a less than desirable choice of accommodations, but with an adventurous attitude the family had a remarkably fun time. A positive attitude made all the difference. The same frequently applies a work; a dreaded project often turns out not as onerous as expected (and dare I say potentially even fun) when you bring the right attitude.

“A positive attitude gives you power over your circumstances instead of your circumstances having power over you.” – Joyce Meyer

“The only difference between a good day and a bad day is your attitude.” – Dennis S. Brown

“A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst and it sparks extraordinary results.” – Wade Boggs

“The greatest discovery of all time is that a person can change his future by merely changing his attitude.” – Oprah Winfrey

Tags: thefarm, Matthew – Running Man, Pad Thai, Squatter, Breach

Date: 2024-09-18
AO: ignite
Q: Goldfish
PAX: bogey, 2 percent, Kodak, meister, Gandalf, AI
FNGs: None
COUNT: 7
WARMUP:
SSH x15
IW x10
Hillbilly x10
Cherry picker x10
Willie May Hays x10
Windmills x10
Arm Circles (and reverse) x10
Down Dog OYO
Worlds greatest stretch R/L

THE THANG:
Two fellowship laps to start

11s –
Coupon Rows and Coupon OH Press
-rifle carries between-

DORA –
100 Merkins
200 LBCs
300 Air Squats
-farmers carry between-

RING OF FIRE
Each PAX called an exercise while taking turns bear crawling around the circle

Return to parking lot for COT

MARY: NONE

ANNOUNCEMENTS: The grunt is coming up on 11/9. Prayers for Lucius’s nephew after a mountain biking accident.

COT: Friends are important and sometimes come from unexpected places – consistency and intention are what matters.

Tags: ignite, bogey, 2 percent, Kodak, meister, Gandalf, AI