Author: f3nano

Date: 2024-08-13
AO: thegeneral
Q: Gherkin
PAX: Rousey (GrandStrand – Myrtle Beach SC), citrus, Lazlo, Robo, Hard Knox, Joystick – F3 Orlando FNGs: None
COUNT: 7
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, night clubs of Morocco, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them and do one merkin at the top. Repeat 20 times, adding one merkin each time to help you remember. Total of climbing the steps 20 times (36 steps x 20 reps = 720 steps in total = 37.9 floors of the WTC) & 210 Merkins. Some added a ruck for EC and others added burpees at the bottom of the stairs.
MARY
WWII, American Hammer, Flutter Kick, Dirty Donkeys

ANNOUNCEMENTS
• Bible Study at my house on Wednesday night – #ironsharpensiron • 9-11 Stairclimb – EC Rucks, pancake breakfast, link below – Prayers for a quick recovery for Robo from surgery next Monday.

COT
• Romans 5:3-4 “…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
• So counterintuitively, suffering leads to hope. Knowing that is one reason why we should try to take glory in our suffering.
• Another reason is for the people around us. When other people see us take glory when we are suffering, when they see the suffering create endurance, and then character, and then hope, it encourages them. Whether that is our kids or our spouses or our coworkers, embracing the suck benefits not only ourselves, but it is an encouragement to all of those who see how we handle adversity and how we come out stronger for it.

Tags: thegeneral, Rousey (GrandStrand – Myrtle Beach SC), citrus, Lazlo, Robo, Hard Knox, Joystick – F3 Orlando

Date: 2024-08-13
AO: atlantis
Q: B-String
PAX: Deflator, Smokee, Horshack, True North
FNGs: None
COUNT: 5
WARMUP
– SSH
– Frwrd Arm Circles
– Bckwrd Arm Circles
– Cherry Pickers
– Imperial Walkers
– Wiley Mays Hays

THE THANG

Mosey to the Stone Pit and select your Stone

Mosey with Stone to SE stairs of Nats Stadium

Stairs of Sisyphus (x3)

– Standing Circle of Stones (8 in each direction)
– Lunge with Stone every 2 steps to first landing
– OHP x15
– Lunge with Stone every 2 steps to 2nd landing
– Curls x 15
– Lunge with Stone every 2 steps to top landing
– Lying Pull Over r X ~15
– Carry stone to 2nd landing
– Derkins (feet on 2nd step) x ~10
– Carry stone to 1st landing
– Derkins (feet on 1st step) x ~10
– Carry stone to ground
– Merkins x ~10

Mosey with Stones back to Stone Pit

– Bent over rows with Stones x 20

Drop Stones and mosey back to AO

MARY

– Crunchy frogs
– Rope climbers
– Windshield Wipers
– Stretches

ANNOUNCEMENTS

>From Horshack- 911 Stair Climb: Parking will be available along Constitution Ave. Pre-climb ruck starting at Columbia Island Marina. Post-climb breakfast at the same location.

COT

The small things you do every single day is your life. Large events can change the course of a life, but the daily routine is what is formative. Don’t lose sight of that while you’re in a season of waiting.

Tags: atlantis, Deflator, Smokee, Horshack, True North

Date: 2024-08-12
AO: hamilton
Q: Flipper
PAX: 2 percent, Defiance, Horshack, Joy Stick, Zach (aka Flat Tire) FNGs: 1 Zach (aka Flat Tire)
COUNT: 6

WARMUP: SSHs, HBs, Windmills, WMHs, Onion Pickers, DDs, Worlds Greatest Stretch

THE THANG: 2 circuits around TJ fields

Stop 1: 5 toes to bars, 10 body weight rows, toe taps, body weight squats

Stop 2: derkins, body weight squats

Stop 3: Bulgarian split squats, Aussie merkins

After the circuits, we did a modified Ricky Bobby across the field via high planks and passing the kettle bell underneath

MARY: flutterkicks, toy soldiers, Nolan Ryans

ANNOUNCEMENTS: Welcome down range PAX Joy Stick from Orlando. 9/11 stair climb (see pages for signup details) and welcome FNG Flat Tire

COT: Family was out of town this past week. Being alone was not all it’s cracked up to be. Embrace the chaos and family time because it’s not always greener on the other side of the hill.

Tags: hamilton, 2 percent, Defiance, Horshack, Joy Stick, Zach (aka Flat Tire)

Date: 2024-08-12
AO: horizon-ao
Q: Kodiak
PAX: Bellhop, Poe, Disco, SPINAL TAP, vplaxico
FNGs: None
COUNT: 6
WARMUP: SSH, AC, DQ, Touch toes, WMH, DD, UP, World’s Greatest
THE THANG: After a fellowship lap, the Pax grabbed a coupon and took a tour of the grounds, including the following exercises:
Murder bunnies, Bear crawls, Curls, shoulder press, bear crawl up Kodiak’s Hill, coupon swing, step ups, dips, derkins, bear crawls, coupon squats, stairs, coupon calf raises, chest press, stairs, chest press, rifle carry. MARY: WW2, flutters, LBC
ANNOUNCEMENTS: 9/11 Stair climb; possible trip in September to Sandy Spring adventure park COT: In the dog days of August, don’t be afraid to just take a day off.

Tags: horizon-ao, Bellhop, Poe, Disco, SPINAL TAP, vplaxico

Date: 2024-08-12
AO: thefarm
Q: Firehead
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARM UP:

Arm Circles X 20
Don Quixotes x 20
Hillbillies x 20
SSH x 20

THE THANG:

DORA

Coupon Derkin x 100 + Sprint and Mosey Back 50 yards
Coupon Curls x 150 + Bear Crawl 30 yards
Coupon Overhead Press x 200 + Karaoke 30 yards
LBC x 250 + High Knees 30 yards
Goblet Squat x 220 (audible) + Mosey 50 yards

MARY:
Flutter kicks, American Hammers, J-los

ANNOUNCEMENTS:
IKEA Q on Wedneday, Squatter on Friday

COT:
Be mindful of how your behavior may impact people around and how they view things that you want them to participate in. Be welcoming and kind and remember, whether you like it or not, you represent the organizations to which you are associated.

Tags: thefarm, Infinity, Matthew – Running Man