Author: f3nano

Date: 2024-08-21
AO: back_blasts
Q: Spartan
PAX: Daaa Auditor, Horshack
FNGs: None
COUNT: 3
WARMUP:
8 count motivators
For 3 mins:
30 seconds of bboys
30 seconds of hollow holds
10 burpees
20 big boys
30 squats
Mosey from Volta to the top of the Exorcist stairs

THE THANG:
AMRAP
10 burpees
20 big boys
30 squats
Go down the stairs
Repeat the exercises and run back up

4 minute tabata (20 seconds/ 10 seconds)
Squats, hold in down squat position during 10 second rests

MARY:
Flutter Kicks IC
Scissor Kicks IC

ANNOUNCEMENTS:
9/11 Stair Climb coming up

COT: Thanks for coming to the soft launch. It’s a lot better to do things together. As a new school year starts, I’m reminded of how insecure I was as a freshman and reminded that fighting against insecurity is ongoing. It takes work and helps when you have other friends to do it with.

Tags: back_blasts, Daaa Auditor, Horshack

Date: 2024-08-21
AO: thepatriot
Q: My Space
PAX: Big Short, Boardwalk, bogey, Bone, CableGuy, Couch Potato, Flipper, Lazlo, My Space, Prestige, Strange Brew, Wedding Singer, @sunshine, @defiance, @spud FNGs: None
COUNT: 15

WARMUP: the usual.
THE THANG:
4 Rounds:
50 Overhead press
40 Air Squats
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run around the school (.33miles)

MARY: none. We do no Mary on Iron Pax days
ANNOUNCEMENTS: 9/11 on 9/11. Dinner on 9/10
– COT: in trying to help our 16 yrld through the emotions of tearing his ACL/MCL, we have continually told him that god only gives you what you can handle, god always has a plan, and when one door closes another opens but you need to be open to it. This has been just as much for us as it has for him. Recently, as he has been very frustrated that he is missing the football season, he has begun to oil paint as an outlet and has found it really rewarding. We have been able to use this as an example that if not for the time he now has, he would never have discovered this life long outlet and hobby (He rolls his eyes as all 16 yrlds would at that). Just a silly story to remind us all that it is important to have faith and try and find the good in a challenging times.

Tags: thepatriot, Big Short, Boardwalk, bogey, Bone, CableGuy, Couch Potato, Flipper, Lazlo, My Space, Prestige, Strange Brew, Wedding Singer, @sunshine, @defiance, @spud

Date: 2024-08-21
AO: horizon-ao
Q: SAAS
PAX: Disco, Magoo, Kodiak, Purple Rain, Classified, Gherkin, citrus, Armbar, Kombucha FNGs: None
COUNT: 10
WARMUP: The usual + sun salutation vinyasa.
THE THANG:
YHC provided coupons that the PAX rucked a hill, including sandbags of 60/40/30#, rucks of 20/45# ruck, and a 50# cinderblock I named “Bertha”
At the hill, we split into pairs for Dora. One PAX carried a coupon in a loop up and down the hill while the other participated in 1 minute AMRAPs of: SSH
Big Boys
Merken
Squat
Flutter Kicks
Burpees
Shoulder Taps
MARY: none
ANNOUNCEMENTS: 9/11 staircliiiimb
COT:
YHC suffers from depression, and has been taking anti-depressants for 2 years, it has made a huge difference in his quality of life. Last week he had a nasty depressive episode, worst in a while.
More men than ever suffer from depression, and fitness/medicine/camaraderie can help. I’m an open book; if you have questions or want to talk, shoot me a DM or grab me after a workout.

Tags: horizon-ao, Disco, Magoo, Kodiak, Purple Rain, Classified, Gherkin, citrus, Armbar, Kombucha

Date: 2024-08-21
AO: ignite
Q: Popeye
PAX: Fitz-Hume, Gandalf, Goldfish, Kodak, Legacy, meister, Pepco FNGs: None
COUNT: 8

WARMUP: SSH, imperial walker, hillbilly, WMH, cherry picker, down dog

THE THANG: Running tour of Ignite. Field, old parking lot, new parking lot, bridge. At the stops do 5 no hand get ups, 10 burpees, 15 monkey humpers.

Then bear crawl and crawl bear relay along the long bridge.

Mosey home.

MARY: LBC, big boy

ANNOUNCEMENTS: 9/11 stair climb and associated events, check the channel

COT: Ignite is awesome! This is what community looks like.

Tags: ignite, Fitz-Hume, Gandalf, Goldfish, Kodak, Legacy, meister, Pepco

Date: 2024-08-21
AO: theaerie
Q: Stewie
PAX: gabe, Bananas, Just Jim, Lonestar, Stewie
FNGs: None
COUNT: 5

WARMUP:
SSH
Mountain climbers
Willie mays hays
Frankensteins
Downward dog
Figure four
Kneeling quad stretch
Worlds greatest

THE THANG:
Lunges forward side and back at 12/3/6/9
Left foot then right, clockwise.
Repeato CCW
Burpees

Mosey with stops to exercises at each frisbee golf basket: reps for about 1min each. 1. Bonnie Blair’s
2. Bridge March
3. Jump Squats
4. Apollo Ohnos
5. Smurf straddle hops
6. Pulse squats (cadence down on 1, bounce on 2,3)
7. Monkey Humpers
8. Bulgarian Split Squat (1 leg on Basket)
9. Sissy Squats

Mosey back to startex for Motivators.

MARY: none
ANNOUNCEMENTS:
– This Sat beatdown 7am at Promenade
– 9/11 stairclimb
– Parade Oct 19
– Old Rag Oct 26

COT:

What are you expecting your future to be?
CONTINUATION: it will be the same as today
DETERIORATION: it will be worse than today
INNOVATION: it will be better than today
TRANSFORMATION: completely different than today

Shared Romans 12:2, (and paraphrased 3-8)

Losing prayers

Tags: theaerie, gabe, Bananas, Just Jim, Lonestar, Stewie