Author: f3nano

Date: 2024-07-22
AO: acropolis
Q: Crop Duster
PAX: Pumpernickel, Hightower, Peanuts, Rambler, Flo (F3 Fort Collins), Crop Duster, NOAA FNGs: None
COUNT: 7

WARMUP: ssh, merkins, wgs, Michael Phelps, arm circles , forward facing run
THE THANG: Jacobs ladder 10’s merkin travel lunge, squat travel bear crawl – next Jacobs ladder 10’s leg boxes, travel bunny hop, ground dips, travel hop 1/2 one leg 1/2 opposite leg MARY: 100 lbc, pickle pointers , abc’s
ANNOUNCEMENTS: 9-11, ruck n float
COT: when you are in conflict take 5 and think about your response

Tags: acropolis, Pumpernickel, Hightower, Peanuts, Rambler, Flo (F3 Fort Collins), Crop Duster, NOAA

Date: 2024-07-22
AO: thepatriot
Q: 2 percent
PAX: Prestige, Bone, Coxswain, citrus, Porkchop, Sunshine, Couch Potato, Short Rib, CableGuy, bogey, Boardwalk, Strange Brew, Groundhog, Fitz-Hume, Lucius, Anchorman, Pepco, Smokey, Pilsbury, My Space, Shake ‘N’ Bake, Trademark, 5Way FNGs: 1 5Way
COUNT: 24
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: PAX alternated between 3 rounds of 20 Australian Merkins and the following exercises: flutter kicks, J-lo’s, Figure 8’s

15 rounds of Tabata 1 min on, 20 second rest
• Bunny hops front and back
• Bunny hops side to side
• Front lunge w/ coupon
• Side lunge w/coupon
• Toe taps
• Dips
• Chest press
• Front raises w/ coupon
• Curls
• Coupon swings
• Stephen Seagal’s (Alternating leg kick karate man thing)
• Single leg hip raises right
• Single leg hip raises left
• Single leg lateral hip raises right
• Single leg lateral hip raises left

Say Anything’s – no description required

MARY: Alabama Prom Dates, Nolan Ryan’s

ANNOUNCEMENTS: Welcome FNG @5Way! 9/11 stair climb + overnight ruck, Ruck ‘n Float 8/3, See @YardSale’s post for the UNICEF fundraiser

COT: QIC shared his thoughts on his oldest growing up and becoming more independent. Making a commitment to find ways to help foster that independence.

Tags: thepatriot, Prestige, Bone, Coxswain, citrus, Porkchop, Sunshine, Couch Potato, Short Rib, CableGuy, bogey, Boardwalk, Strange Brew, Groundhog, Fitz-Hume, Lucius, Anchorman, Pepco, Smokey, Pilsbury, My Space, Shake ‘N’ Bake, Trademark, 5Way

Date: 2024-07-22
AO: horizon-ao
Q: SPINAL TAP
PAX: Kodiak, 3 mile, Poe, Disco, Magoo, SPINAL TAP, Kombucha,Anbar FNGs: None
COUNT: 8

WARMUP: Willie Mays Hayes, Cherry Picker, Side Straddle Hop, arm circles, Words greatest stretch, up and down dog. frog pose
THE THANG: Bobby Hurleys,Mountain Climbers,No surrender, coupon pull through, Grave diggers,Blockies,Mercans MARY: dealers pick
ANNOUNCEMENTS:
COT: stay to the left of the road or stay to the right of the road. But if you hedge in the middle— splat.

Tags: horizon-ao, Kodiak, 3 mile, Poe, Disco, Magoo, SPINAL TAP, Kombucha,Anbar

Date: 2024-07-22
AO: thefarm
Q: Infinity
PAX: Squatter, Firehead, Chile, Buffet (Houston)
FNGs: None
COUNT: 5

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 T-Claps, and
Sprint

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint

Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Sprint

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint

Round 6:
10 CDDs IC,
10 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release pushups
45-sec Leg Raise Hold (right leg)
45-sec Leg Raise Hold (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

Announcements: Squatter Q on Wednesday and Chile Q on Friday

CoT:
Anytime you hear or see something encouraging you to take offense from someone’s words or actions, it is not inspired by God. It is not to say that the person encouraging you to take offense is bad in and of themselves, although they might be, but that what they are telling you in that moment is not conducive to your spiritual and psychological well-being. I have encountered people to take offense at the slightest provocation. They alienate themselves and end up friendless. They may be in the right, but they are not happy nor mentally well. I like the quote by Confucius: “He who takes offense when none is intended is a fool.”

Tags: thefarm, Squatter, Firehead, Chile, Buffet (Houston)

Date: 2024-07-22
AO: hamilton
Q: Booking
PAX: Legacy, Ice Tea, Jag, Defiance, AI, Popeye, Goldfish, Hobbyhorse FNGs: None
COUNT: 9

WARMUP: SSH, IW, Michael Phelps, Cherry Pickers, Down Dog. Wolds Greatest Stretch, Cobra Kai THE THANG:
5 burpees
10 merkins
15 never surrenders
20 big bois
15 never surrenders
10 merkins
5 burpees
Mosey around the TJ campus

5 burpees
10 merkins
15 shoulder taps
20 SSH
15 shoulder taps
10 merkins
5 burpees
Mosey to park benches

5 burpees
10 merkins
15 step ups
20 copperhead squats
15 step ups
10 merkins
5 burpees
Mosey to innovation school

5 burpees
10 merkins
15 ww1
20 squats
15 ww1
10 merkins
5 burpees
Mosey to bike racks

Aussie merkins
Dips
Mosey to picnic benches

Dips
Step ups
Mosey to field

Bear crawl to goalie box- 50 calf raises
Bear crawl to mid field- 50 air presses
Bear crawl back to goalie box- 50 OH claps
Bear crawl back to goal line- 50 seal claps

MARY: LBC, Toy Soldiers, Donkey Kicks
ANNOUNCEMENTS: Ruck and Float, 9/11 stair climb
COT: Summer is already 1/2 over. Value the time you have with your kids and family.

Tags: hamilton, Legacy, Ice Tea, Jag, Defiance, AI, Popeye, Goldfish, Hobbyhorse