Author: f3nano

Date: 2024-08-12
AO: acropolis
Q: Hightower
PAX: Peanuts, NOAA, Pumpernickel, Spartan, Peloton, Monk, Doodles, Chewie FNGs: 1 Chewie
COUNT: 9

WARMUP:
Warm up exercises and lots of stretching, then fellowship lap around tennis courts. THE THANG:
Start on far base line tennis court.
Bear crawl across 1st court. 5 burpees
Bear crawl across next court. 10 monkey humpers, 5 burpees
Bear crawl across next court. 15 big boys, 10 monkey humpers, 5 burpees
Bear crawl across next court. 20 SSH in cadence, 15 big boys, 10 monkey humpers, 5 burpees
Bear crawl across next court. 25 air press, 20 SSH in cadence, 15 big boys, 10 monkey humpers, 5 burpees Bear crawl across next court. 30 air squats,
25 air press, 20 SSH in cadence, 15 big boys, 10 monkey humpers, 5 burpees
Bear crawl across next court. 35 high plank shoulder taps, 30 air squats, 25 air press, 20 SSH in cadence, 15 big boys, 10 monkey humpers, 5 burpees Recovery with group wall sit.
Final movement, individual sprint across tennis court, while remainder of PAX hold wall sit, rotating sprinters. Rinse & repeat for 2 rounds.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Prayer request for Doodles upcoming knee surgery
Peloton looking to Soft Launch new AO starting Monday, Aug 26: Patriot Park North. Eventually M-W-F. More to come. Sept 11 Memorial Stair Climb

COT:
Unfortunately all good things have to come to an end. But that also means all bad things come to an end too. I constantly struggle with this, not enjoying the Highs, then getting in rut for Lows. Learn more to Embrace the Suck, just know it too will end.

Tags: acropolis, Peanuts, NOAA, Pumpernickel, Spartan, Peloton, Monk, Doodles, Chewie

Date: 2024-08-09
AO: thepatriot
Q: Lazlo
PAX: citrus, CableGuy, Legacy, Ice Tea, 2 percent, My Space, Jag, Coconuts, Wedding Singer, Hobbyhorse, Flux, Goldfish, Bootlegger, Groundhog, Hops, Popeye, Summit, Strange Brew, Snooki, Neyland FNGs: None
COUNT: 21
There was a conspiracy theory floating around that the field would be open Monday. That appears to be fake news. But the Q decided we would embrace the hard top and get to know Debby today. But forget the rain, any time you put a basketball in the mix at F3 it can be… humbling.

WARMUP: SSH, imperial walkers, hillbillies, michael phelps, cherry pickers, willie mays hayes, moroccan night clubs, mountain man poopers, down dog, WGS

THE THANG:
Part 1: Get moving. Shuttle run to 3rd line and back. Repeato x5 Run/reverse run to 3rd line and back. Repeato x5
Side shuffle to 3rd line and back. Repeato x5
Repeat the series, but to 6th line and back. Repeato x3.

Part 2: bear crawl across the lot with a merkin at each line coupon lunge back with an OH press at each line

Part 3: Shaq-tastic voyage. PAX split into two teams, each spread around the 3 pt line on opposite sides of the BB court. All did an exercise while one by one they took 1 free throw. Next round, different exercise and new scoring. Rim contact (leave it alone Sunshine) was 1 point, a made shot was 4. After two rounds we took the difference in scores, and the winning team did that many burpees. Losing team did that many shuttle burpees.

Part 4: Move to the tennis courts. Alternating shuttle run / rifle carry across one court, then two courts, then one court. Repeat with shuttle run straight through followed by rifle carry straight through.

MARY: Flutter kicks, american hammers

ANNOUNCEMENTS: Stair climb

COT: The Q read an article yesterday about all the nerds and geeks on the U.S. Olympic Team. Fun article. A quote that struck me was one of them talking about how both groups are willing to make sacrifices. Skipping a party. Not having that extra drink. We may not be Olympians, and some of us may be geeks but not all of you are, but this group knows what it means to put in the work, even when it’s not the easy path.

Tags: thepatriot, citrus, CableGuy, Legacy, Ice Tea, 2 percent, My Space, Jag, Coconuts, Wedding Singer, Hobbyhorse, Flux, Goldfish, Bootlegger, Groundhog, Hops, Popeye, Summit, Strange Brew, Snooki, Neyland

Date: 2024-08-12
AO: thepatriot
Q: My Space
PAX: Flux, Big Short, Strange Brew, Prestige, Boardwalk, My Space, citrus, Ice Tea, Couch Potato, Lazlo, Wedding Singer, Lucius, Smokey, Fitzhume, FNGs: None
COUNT: 14

WARMUP: The Usual
THE THANG: Group 1 Runs large hill — over and back. Group 2 does 20 burpees, 20 squats, 20 Mercans, 20 calf raises (and repeats until group 1 is back. Groups then switch. (2 rounds) Third round: 10 burpees, 10 squats, 10 Mercans, and 10 calf raises MARY: flutter kicks, Freddy Mercurys, donkey kicks
ANNOUNCEMENTS: 9/11 on…9/11. Iron Pax around the corner. Giddy Up!
COT: Q appreciative/grateful for all of the great COTs. We get just much out of the COTs as we do the workout. Thank you.

Tags: thepatriot, Flux, Big Short, Strange Brew, Prestige, Boardwalk, My Space, citrus, Ice Tea, Couch Potato, Lazlo, Wedding Singer, Lucius, Smokey, Fitzhume,

Date: 2024-08-08
AO: freestate
Q: Cannoli
PAX: Deagle, Pigeon
FNGs: None
COUNT: 3
WARMUP:
15 SSH, IC
15 Imperial Walkers, IC
15 Windmills, IC
10 Shoulder taps, IC
10 Mountain climbers, IC
10 Plank jacks, IC
6 Willie Mays Hays, OYO
15 Cherry pickers, IC
THE THANG:
TABATA Workout . . .
3 rounds of 6 exercises each (Merkins, Elf on the shelf (with coupon), Bent over rows (with coupon), Squats (with coupon), Burpees, Low plank Round 1: 60 seconds on, 15 seconds off
Round 2: 50 seconds on, 15 seconds off
Round 3: 30 seconds on, 15 seconds off
MARY:
Round robin
ANNOUNCEMENTS:
COT:

Tags: freestate, Deagle, Pigeon

Date: 2024-07-25
AO: freestate
Q: Cannoli
PAX: Dungeon Master, Winston, Mumford, Birdman
FNGs: None
COUNT: 5

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: freestate, Dungeon Master, Winston, Mumford, Birdman