Author: f3nano

Date: 2024-08-09
AO: sparta
Q: Pop Fly
PAX: Nano, Flapjack, K-Pop, Megatron, Peanuts, Gadget
FNGs: None
COUNT: 7
WARMUP: It was a traditional warm up. Nothing new or fancy.

THE THANG: Stations.
1 Timer (Runner) + 6 Stations. 3 rounds through.
Stations:
1. Squats with coupon
2. Timer – Run to end of block and back
3. Dips
4. Jump rope
5. Kettlebell stuff
6. Medicine Ball Merkins
7. Shadow Boxing

MARY: Each PAX led an exercise.

ANNOUNCEMENTS: 9/11 Stair Climb + Back to School Social

COT: Teaching teenagers. Body language and what it means. Having to teach them these things and reminding ourselves that they don’t know or haven’t learned through experience yet.

Tags: sparta, Nano, Flapjack, K-Pop, Megatron, Peanuts, Gadget

Date: 2024-08-07
AO: thefarm
Q: Trolley
PAX: Infinity, F-No, Squatter, Matthew – Running Man
FNGs: None
COUNT: 5
WARMUP: Side-Straddle-Hop: 20 IC
Arm circles: 10/10 IC
Hillbillies: 10 IC
Hairy Rockettes: 10 IC
Don Quixotes: 10 IC
Cherry Pickers: 15 IC
Down Dog
Kobra Kai
Merkin: 10
Mosey around the triangle path

THE THANG: Burpees: 10
Bear crawl between trash cans
Dirkins: 10
Bear Crawl back
30-sec-Wall sit

Burpees: 10
Frankenstein walk between trash cans
Dirkins: 10
Frankenstein walk back
30-sec-Wall sit

Move to playground
Station workouts while one PAX runs the triangle path
Round 1 Stations:
Weight ball slam
Coupon curls
Traverse the two playgrounds utilizing the slide
Jump rope

Wall-Sit

Round 2 stations:
Australian merkins
Coupon Swings
Traverse the two playgrounds utilizing the slide
WW1

10 Burpees
Wall-Sit

MARY: Freddie Mercury, Flutter kicks
ANNOUNCEMENTS:
COT: In John 14:15 Jesus is sharing his last meal with the disciples and leaving them with some profound words, among them were “If you love me, keep my commands.” Jesus says if we love him we will hold onto and put into practice what he has shown/taught. We talked about ensuring that love was put into action and didn’t remain a sentiment. Love of friend means loyalty and support. Love of our children means providing, protecting, guiding, etc. Love of God means loving neighbor, forgiving those who don’t deserve it, and serving others. What might it look like for us to put our love into action this week? Prayer

Tags: thefarm, Infinity, F-No, Squatter, Matthew – Running Man

Date: 2024-08-08
AO: olympus
Q: Blue Steel
PAX: Blue Steel, Flapjack, NOAA, Peanuts, Higgins, Pop Fly, K-Pop, Obadiah, Po FNGs: None
COUNT: 9

WARMUP: SSH, Waybacks, groin stretch, iliacus stretch, forearm stretch, neck roll THE THANG: Goal line to 50 yd alternate leg lunges with Cindy
Chest carry and and at every 10,30,10 yds do 15,10,5curls with ole Cindy heading back to goal line 50 Monkey Humpers at goal line
Rifle carry to 50
On your 6 for chest press with Cindy at 50 (100 reps)
Leave the ole Cindy behind and Bear crawl to goal line every 10 yds do 10 Nerkins Backpedal back to 50 to retrieve ole Cindy
10 BlueSteels at 50
Back to goal line rifle carry with Cindy
50 monkey humpers at goal line

MARY: core work
ANNOUNCEMENTS: 911 stair climb plan F2 event with spouse
COT: be your best, and push your peer to be their best

Tags: olympus, Blue Steel, Flapjack, NOAA, Peanuts, Higgins, Pop Fly, K-Pop, Obadiah, Po

Date: 2024-08-08
AO: edge_of_reason
Q: Quip
PAX: Quip
FNGs: None
COUNT: 1

WEATHER:
Drizzling and 72° nice breeze at the end

WARMUP:
16cc SSH
15cc Squats
15cc mt climbers
Stretches OYO

THE THANG:
Run the field loop stopping to do 5 burpees at every bench or trash can.

EMOM
Start with listed reps use rest of the minute to rest next minute increase by 5. Upon failure to complete the total take the next minute to rest and start the next exercise on the following minute. 10 merkins
5 squats
5 burpees
5 lunges each leg
5 box cutters both directions
(Future will add by 2 and start at 10)

MARY:
10cc plank jacks
10cc am hams
10cc leg lifts
Plank 2 min

ANNOUNCEMENTS:
bros and beers at Bottlecap’s place next Friday 8/16

COT:
Growth of the AO
Healing for T’s back

Tags: edge_of_reason, Quip

Date: 2024-08-07
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Kodiak, Fish Fry, Bellhop, Disco, Purple Rain, Brown Bag, Sparky, Attache’, stapler FNGs: None
COUNT: 11
WARMUP: caterpillar, ssh, cherry picker, Abe Vigoda
THE THANG: Focus on form by picking up, holding out, or changing hands, a quarter coin for 1 min AMRAPS of squats, half-squats, jump squats, forward lunges, reverse lunges to high knee, roll-ups, break-dancer, punch merkins, and can-openers. Short run/reverse run/karaoke/bear-crawl/hop/skip etc between each set. MARY: included above
ANNOUNCEMENTS:
COT: Ruminations on aging gracefully. Or not.

Tags: horizon-ao, vplaxico, Kodiak, Fish Fry, Bellhop, Disco, Purple Rain, Brown Bag, Sparky, Attache’, stapler