Author: f3nano

Posted on

atlantis stair challenge with E5MOM Burpees

Date: 2024-09-08
AO: atlantis
Q: Hammerhead
PAX: Infinity, Deflator, True North, Windtalker
FNGs: None
COUNT: 5
WARMUP: SSHSs (20 Side Straddle hops)
DQs/ CPs/ GMs / WMHs (all ×10 and in cadence)

THANG:
Stair loops
Consisted of stair sprints followed by either
bear crawls / walking lunge/ Frankenstein/ duck walk / crab walk / crawl bear/ sprint / broad jump / triple jump (10 yd ea time at top and bottom of stair case) Every 5 min Burpees x5
d) …format continues for 10 rounds… 50 Burpees

MARY: Flutterkicking/ Hello Darrell’s/6in. Hold
ANNOUNCEMENTS: 9.11 memorial WOD 0430 arrival
COT: be anxious to embrace the serendipitous moment when a friend or a stranger asks you for a favor. Administer to them without complaint and with no strings attached.

Tags: atlantis, Infinity, Deflator, True North, Windtalker

Posted on

sparta Iron Pax Week 0

Date: 2024-09-06
AO: sparta
Q: Megatron
PAX: Walk-on, K-Pop, Megatron, Monk, Nano, NOAA, Peanuts, Pop Fly FNGs: None
COUNT: 8

WARMUP: yes merkins squats lunges Willie Mays.

THE THANG:
EMOM 5 burpees + max thrusters till thrusters total 100
Run
EMOM 5 thrusters + max burpees till burpees total 100

MARY:
A lap

ANNOUNCEMENTS:
9/11 stair climb, back packing.

COT:
Encourage a growth mindset to embrace, different thoughts and perspectives

Tags: sparta, Walk-on, K-Pop, Megatron, Monk, Nano, NOAA, Peanuts, Pop Fly

Posted on

thesandlot 48

Date: 2024-09-07
AO: thesandlot
Q: 2 percent
PAX: CableGuy, SubPrime, Prenup, Hobbyhorse, Defiance, Hammer, Lucius, citrus, SAAS, Jenner, SPINAL TAP, Coxswain, Legacy FNGs: None
COUNT: 14
WARMUP: Squats; SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: 48 second timer
PAX split up into 2 groups for 2 alternating rounds of pull ups & dips Mosey’d through the neighborhood and stopped for the following: Shoulder taps
Flutter kicks
Hopped the fence at W&L
Bear crawled to the 48 yard line
Plank Jacks
Bear crawled 48 yards to the goal line
Calf raises
Mosey’d back through the neighborhood and stopped for the following: Mountain Climbers
Copper Head Squats
Merkins with alternating leg and arm raises

MARY: Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb, overnight ruck, breakfast, happy hour 9/10, etc.

COT: QIC turns 48 tomorrow. Reflected on how important F3 is to him and encouraged others to continue to spread the word. This not a workout group. It is a community of men lifting each other up and making them stronger both physically and mentally.

Tags: thesandlot, CableGuy, SubPrime, Prenup, Hobbyhorse, Defiance, Hammer, Lucius, citrus, SAAS, Jenner, SPINAL TAP, Coxswain, Legacy