Author: f3nano

Date: 2024-08-26
AO: horizon-ao
Q: Magoo
PAX: Yardbird, Classified, Disco, Bellhop, 3 mile, Mr Haand, Purple Rain, Sparky, Kodiak, SPINAL TAP, Attache’ FNGs: None
COUNT: 12
WARMUP: merkins, wmh, cherry picker, slow Abe Vigoda, slow karyoke
THE THANG: 2.5 mile run with frequent catch-up stops; cardio-free triceps intermission; wind sprints
MARY: toe-touch, curtsey squats, flutter kicks, consider life choices in frog pose.
ANNOUNCEMENTS: 9/11 stair climb and breakfast – free, but registration preferred for head count. COT: Beautiful day for a run. Don’t let opportunity pass you by.

Tags: horizon-ao, Yardbird, Classified, Disco, Bellhop, 3 mile, Mr Haand, Purple Rain, Sparky, Kodiak, SPINAL TAP, Attache’

Date: 2024-06-18
AO: delphi
Q: Yard Sale
PAX: Crop Duster, Obadiah, Doodles, Peanuts, Juneau, K-Pop, Ashe, Blue Steel FNGs: None
COUNT: 10
WARMUP: Yes

THE THANG:

Exercise Set 1 (Yard Sale):
Split into two teams. One team starts at the bottom of the path, another at the top. Overhead carry the block to the top/bottom depending on team. Reaching destination, perform 10 side-to-side merkins on the block. Repeat five rounds.

Exercise Set 2 (Ashe):
Start on grass field goal line. Partner Up. Partner one murder bunny to fifty and back while partner two SSH. Switch. Now murder to fifty then sprint to other side. I forgot what the other person does.

MARY: Yes.
ANNOUNCEMENTS: Harper’s Ferry tubing August 3rd!
COT: Results speak for themselves.

Tags: delphi, Crop Duster, Obadiah, Doodles, Peanuts, Juneau, K-Pop, Ashe, Blue Steel

Date: 2024-08-26
AO: thepatriot
Q: citrus
PAX: Lazlo, Hops, Boardwalk, Fitz-Hume, My Space, Sunshine, Couch Potato, Wedding Singer, Smokey, Skymiles, Pilsbury, Strange Brew, Flux, Prestige, SAAS, Short Rib, Ice Tea, Porkchop, 5-way FNGs: None
COUNT: 20
After being chased out of the parking lot by some pretty tough looking seniors with nicer cars than us, we settled in the side lot for warmup.

WARMUP: SSH, burpees, IW, Hillbillies, WMH, arm circles, down dog, world’s greatest stretch.

THE THANG: With or without a ruck, complete AMRAP of the following while a ~7 minute song plays:

Round 1: Seek and Destroy (Metallica)
50 steps ups
Run a lap
25 curls

Round 2: White Wedding (Billy Idol)
50 steps ups
Run a lap
25 overhead press

Round 3: Ball and Biscuit (The White Stripes)
50 steps ups
Run a lap
25 low rows

Round 4: Paradise City (Guns N’ Roses)
50 steps ups
Run a lap
25 skull crushers

MARY: Flutter kicks, big boi situps, LBCs, penguin crunches

ANNOUNCEMENTS: 9/11 stair climb. Check the slack channel for date, Sunshine.

COT: The 1st F is what got everyone out here, but give the 2nd and 3rd Fs a try. You don’t know till you try.

Tags: thepatriot, Lazlo, Hops, Boardwalk, Fitz-Hume, My Space, Sunshine, Couch Potato, Wedding Singer, Smokey, Skymiles, Pilsbury, Strange Brew, Flux, Prestige, SAAS, Short Rib, Ice Tea, Porkchop, 5-way

Date: 2024-08-26
AO: hamilton
Q: Booking
PAX: Defiance, Jag, Legacy, bogey, Hobbyhorse
FNGs: None
COUNT: 6

WARMUP: SSH, Windmills, LBAC, Michael Phelps, WM Hayes, Cherry pickers, down dog, imperial walkers, world’s greatest stretch, cobra Kai THE THANG: Dora
Round 1- farmer Carey both coupons to mid field and back
150 merkins
150 plank jacks
150 big bois

Round 2- shoulder cart coupon to mid field and back
100 coupon squats
100 low rows
100 curls

Round 3 – backward run to 50 forward run back
50 flutter kicks I/C
50 LBC
50 SSH I/C

Ring of fire- bear crawl – mountain climbers/ shoulder taps

MARY: flutters, toy soldiers, calf raises, dirty dog, donkey kicks ANNOUNCEMENTS: stair climb/ iron pax
COT: keep priorities straight and focus on things you can control not those you can’t

Tags: hamilton, Defiance, Jag, Legacy, bogey, Hobbyhorse

Date: 2024-08-22
AO: freestate
Q: Deagle
PAX: Mechanic, CashOnly, Mark Michael, Bachelor, FIFA (F3 The Capital), Winston, Pigeon, F3 Scabby, Brony FNGs: None
COUNT: 10
WARMUP:
– SSH x 25 IC
– The Chinook x 20 IC each side
– Michael Phelps x 15 IC
– Imperial Walkers x 20 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC
– Monkey Humpers x15 IC

THE THANG:
Jog to the stairs of insanity…
Two groups, each does collectively x repeats of one exercise, the other runs up and down the stairs (counting the “UPs”). Whichever had more ups wins; second group does 5 burpees. – 250 Merkins
– 250 Squats touch the floor
– 400 LBCs
– 35 Burpees

MARY:
– Reverse Crunches x 20 IC
– Freddie Mercury x 15 IC
– Outlaws x 20
– Spider-Plank x10 IC
– LBC x20 IC
– Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

Tags: freestate, Mechanic, CashOnly, Mark Michael, Bachelor, FIFA (F3 The Capital), Winston, Pigeon, F3 Scabby, Brony