Author: f3nano

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thepatriot Pyramids of worry

Date: 2024-07-24
AO: thepatriot
Q: Bone
PAX: Lazlo, My Space, Boardwalk, Shake ‘N’ Bake, Hops, Strange Brew, Defiance, Wedding Singer, Booking, Sunshine, CableGuy, Big Short, Coconuts, Couch Potato, Pilsbury, Spud, Coxswain, Trademark, Prestige, @fiveway FNGs: None
COUNT: 21

WARMUP: Side Straddle Hops
Imperial Walkers/Hillbillies
Little Bitty Arm Circles
Michael Phelps
Root Vegetable Extractors
Willy Mays Hays
Downward Facing Dog/Cobra Kai

THE THANG: Mosey to the parking lot: Lunges to bear crawl 2nd half.
Bike rack leg overs – this is a crowd pleaser and takes a lot more time than expected
Thank you to Deflator here: Pyramid merkins, irkins, dips, step ups w/ a hop 10x each, then 13, 16, 13, 10 with a raised leg for 5 each on 13 and 10 on the way back down-for the merkins, irkins, and dips. [I had another pyramid queued up but no time due to the bike rack!]
Run to benches: 20 squats, 5 burpees. 20 calf raises, 5 double down burpees. 20 SSHs in cadence, 5 triple down burpees. Had to move due to car traffic, to the basketball court. 20 calf raises, 5 quadruple down burpees. 15 shoulder taps, 15 mountain climbers IC. 20, then 15 again. MARY: Elevator sit-ups. (Flat, table top, straight up)
Rope climbers
Toy Soldiers
Stretch
ANNOUNCEMENTS: 8/3 Rick and float, Yard Sale fund raiser, 9/11 stair climb

COT: Related to 2 percent’s COT on Independence, careful what you wish for-my daughter is going to Germany for college, a massive separation.
I looked for a related quote and found nothing, but ended up finding something about worry:
“Worrying is carrying tomorrow’s load with today’s strength- carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength.” ~ Corrie Ten Boom, Dutch writer

Tags: thepatriot, Lazlo, My Space, Boardwalk, Shake ‘N’ Bake, Hops, Strange Brew, Defiance, Wedding Singer, Booking, Sunshine, CableGuy, Big Short, Coconuts, Couch Potato, Pilsbury, Spud, Coxswain, Trademark, Prestige, @fiveway

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ignite I’d like to order all of the sides, please

Date: 2024-07-24
AO: ignite
Q: 2 percent
PAX: Bootlegger, Goldfish, Legacy, meister, Fitz-Hume, AI, Popeye, Pepco FNGs: None
COUNT: 9
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG:
8-1 Motivators

Mosey’d through the neighborhood to find a hill – Side Shuffle, Back Pedaling and stopping along the way for some Diamond Merkins, Alternating Toe Tap Merkins, Dips

Split into 2 groups. The 1’s performed the below exercises while 2’s ran up the hill. Rinse and repeat. Carolina Dry Docks
Bonnie Blair’s
Crab Cakes
Alternating side lunges

Mosey’d back to home base – Side Shuffle, Back Pedaling and stopping along the way for some more Diamond Merkins, Alternating Toe Tap Merkins, Dips

100 calf raises

MARY: Throw Down Hoedown, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float 8/3, See @YardSale’s post for the UNICEF fundraiser, 1 year anniversary of the Ignite A.O. (field trip down to Tampa to celebrate w/ Major Payne?)

COT: 1 minute of silent meditation

Tags: ignite, Bootlegger, Goldfish, Legacy, meister, Fitz-Hume, AI, Popeye, Pepco

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thefarm ALARM

Date: 2024-07-24
AO: thefarm
Q: Squatter
PAX: F-No, Infinity, Matthew – Running Man, Pad Thai, Squatter FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra
– Run around the triangle

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition Count your reps, try to do more on the second round

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– Low plank 60s

ANNOUNCEMENTS:
Chile Q Friday
Ruck on Saturday

COT:
Qs experience with meditation is that it has helped him clear his mind from distractions and noise, especially when trying to get some sleep. Encouraged PAX to try it out.

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