Author: f3nano

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thefarm Dozen things on to do list

Date: 2024-07-31
AO: thefarm
Q: Sparky_The Farm
PAX: Matthew – Running Man
FNGs: None
COUNT: 2

WARMUP: ssh, Michael Phelps, beet pickers, calf stretch
THE THANG:
Merkins
Australian Snow angels
Low squat hold
Carolina dry docks
Squats
Reverse lunges
Leg lifts
High knees
Kicks
Strikes
Jump squats
Low plank
MARY:
Rosalitas
Flutter kicks
LBCs
Suzanne Sommers
ANNOUNCEMENTS: Chile has Q Friday
Ruck Saturday
COT:
Lack of motivation actually lack of clarity. You need concrete plan to start to achieve goals. If you want to workout early, next your goal is to get out of bed at 5 am. That’s clear. Thanks to B Roll for the COT idea

Tags: thefarm, Matthew – Running Man

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ignite HIIT Me Baby One More Time

Date: 2024-07-31
AO: ignite
Q: Gherkin
PAX: meister, Ice Tea, Legacy, Popeye, Kodak
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers
Hillbillies, Willie Mays Hays, Downdog, World’s Greatest stretch

THE THANG
6 rounds of HIIT.
20 seconds of work and 10 seconds rest, for 4 minutes. 1 minute of rest between each round.

Round 1
Shoulder taps & Mountain Climbers

Round 2
Freddie Mercuys & American Hammers

Round 3
High Knees & Jump Squats

Round 4
Merkins & Burpees

Round 5
Squats & Side Straddle Hop

Round 6
Shoulder Taps & Mountain Climbers

MARY
LBCs
Flutter Kicks

ANNOUNCEMENTS
Register for the 9-11 Stair climb & buy a t-shirt, links to both are at #sept11stairclimb channel

#ignite gear is going live soon on the mudgear channel – get yours before they’re gone!

New Wednesday AO – Hoya Paxa – starting in Georgetown next month, keep an eye open for it.

COT
Staying in shape doesn’t have to be time consuming. Dr. Izumi Tabata (born 1956), currently the Dean at Ritsumeikan University Graduate School of Sport and Health Science in Japan found that a 4 minute HIIT workout (20 sec on and 10 sec off) 5 days a week for 6 weeks resulted in greater aerobic improvement than a moderate, hour long workout over the same period. Your health is too important not to make time for at least 4 minutes per day.

Tags: ignite, meister, Ice Tea, Legacy, Popeye, Kodak

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theaerie Hundred Yards of Hell

Date: 2024-07-31
AO: theaerie
Q: Lonestar
PAX: Rocketman, Stewie, Peloton, Just Jim, Chasqui
FNGs: None
COUNT: 6

WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Traveling down football field
25 yd burpees (broad jumping forward)
25 yd Bear crawl
25 yd broad jump
25 yd crab walk

3 sets
Wall stands (hand stands) 30 count followed by 10 jump squats

3 sets
10 merkins, 10 plank jacks, 10 flutter kicks
Walk 100yd, mosey 100 yd, sprint 100 yd, mosey 100yd
MARY:
ANNOUNCEMENTS:
9/11 stair climb & Haymarket parade
COT:
Do not be anxious means we don’t have to worry!!!

Tags: theaerie, Rocketman, Stewie, Peloton, Just Jim, Chasqui

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atlantis the longest 3/4 mile

Date: 2024-07-30
AO: atlantis
Q: True North
PAX: Windtalker, Wavetalker, Bratwurst, Hammerhead, B-String, Smokee, True North FNGs: None
COUNT: 7
WARMUP: OYO arm circles, 12x willy mays hayes and michael phelps
THE THANG: mosey 0.75 miles to Providence Park with some erkins and griffin along the way. Riff on “Longest Mile” – PAX together execute 3 rounds of: 10x burpees, 100m run, 10x squats, 100m run, 10x merkins, 100m run, 10x situp, 50m run then bear crawl/crawl bear/skip for last 50m. 0.75 miles back with another griffin, calf raises, and Mike Tyson merkins MARY: crunch frogs until time
ANNOUNCEMENTS: 9/11 stair climb and memorial visit
COT: with any time away from work comes an inevitable flood of demands upon return. Keep a focus on priorities (God/family/work) not deadlines.

Tags: atlantis, Windtalker, Wavetalker, Bratwurst, Hammerhead, B-String, Smokee, True North