Author: f3nano

Date: 2024-07-20
AO: freestate
Q: Birdman
PAX: F3 Scabby, Winston, Baguette, Cannoli, Horshack, Bluto, Dungeon Master, Mumford, FNG and Brony FNGs: None
COUNT: 11
Warmup
SSH X 15 IC
Imperial Walkers X 15 IC
Mountain Climbers
Cherry Pickers X 15 IC

THE THANG Hills with Coupon carries and bear crawls 4 Hills
Carry coupons 100 yards to top of hill

Begin run (under 2 miles)
every 3 minutes drop and
give either 10 Merkins or 5 burpees 4X

Long Lunges Walk:
20 yards at own pace..repeat 3X.

Team hill climb up 4X
Start with coupons on top of hill spread out. Team walks down the hill to run up. Carolina Dry docs 5x
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…

Coupon exercises
Squats 4X 10
Curls 4X 10
Overhead presses 4X 10
bent rows 4X 10

6 MoM
Flutter Kicks X 15 IC
Slow Freddie Mercuries X 20 IC
Plank-o-rama 1 minute
ANNOUNCEMENTS:
COT:

Tags: freestate, F3 Scabby, Winston, Baguette, Cannoli, Horshack, Bluto, Dungeon Master, Mumford, FNG and Brony

Date: 2024-07-20
AO: olympus
Q: El Niño
PAX: El Niño, Hightower, Obadiah, Popeyes, Rambler, Nano, Peanuts, Monk, @amish country, @gandalf FNGs: None
COUNT: 10

WARMUP: SSH, WMH, arm circles, down dog, cobra, merkins, follow the leader jog into karaoke,side shuffle, reverse, sprint. THE THANG:
1. Pair up. Hand release merkin test, squats, sit-ups, 1-min each pax. Counter held plank. 2. Bear crawl 50yds, sprint back, lunge walk 50 yds, sprint back.
3. Grab blocks, head to stadium stairs in groups of 5, Stair runner is pacer. All pax up once, while remaining pax weighted air squats… repeat. Remains pax blockee. 4. Frisbee
MARY: LBCs, WW2, leg raises, worked into frisbee after every score. ANNOUNCEMENTS: Ruck and float, 9/11 stars climb.
COT: If you are simply at the center of a linear concentrica, how do you know when the relationships within your concentrica are failing? Can you grow your concentrica so big that you can’t support all the things that you’ve allowed into it? Then what? I’ve seen so many people become stretched thin, by allowing too many things in, and not focusing on making themselves stronger; and key relationships that were once near the center of the linear concentrica, become weaker.

I offer an alternative concentrica, that is a cylindrical pyramid, in which you are the bottom layer(the frustrum) AND at the center… in this model, you don’t allow yourself to stack things on to your foundation unless you are either strong enough to hold/support them… and/or you remove/replace something else. Because you can’t build a pyramid upside down, this becomes the self correcting concentrica, which forces you to mind things in this priority: 1. Focus on your health, and becoming the strongest HIM/foundation in order to support everyone ON your concentrica 2. Prioritize your time/energy on the most important relationships in your concentrica. 3. Protect your concentrica; don’t let things/people in that don’t support the first two.

Tags: olympus, El Niño, Hightower, Obadiah, Popeyes, Rambler, Nano, Peanuts, Monk, @amish country, @gandalf

Date: 2024-07-18
AO: olympus
Q: Obadiah
PAX: Peanuts, Megatron, NOAA, Monk, Crop Duster, K-Pop, Monte Karlo FNGs: None
COUNT: 8

WARMUP: SSH, rockettes, arm circles. OH claps, cherry pickers, WGS, lap THE THANG:
With coupon,

Rd 1: drag 5 yrds ( do the yard marker # of mtn climbers, 5 side crunches…5 yd increments until 25, sprint to goal line, jog back

Rd 2: MB to 10; WW3 = to yard marker (10,20,30, 40,50) 10 side crunches, 10 yd increments until 50, sprint to goal line

Rd 3: Lunge walk 15, WW2= to yard marker (15, 30, 45,40, 25 10), 15 side crunches. 15 yd increments until 25, sprint to goal line

MARY: all Mary
ANNOUNCEMENTS:
COT: this was an abs heavy workout. We need to work on absolution- the forgiveness of others and the forgiveness of ourselves.

Tags: olympus, Peanuts, Megatron, NOAA, Monk, Crop Duster, K-Pop, Monte Karlo

Date: 2024-07-16
AO: balls-of-fury
Q: Legacy
PAX: Booking, Popeyes, Fish Fry, Cam, Holton
FNGs: 1 Holton
COUNT: 6
WARMUP: dink
THE THANG: fury
MARY: nah
ANNOUNCEMENTS: Welcome Holton!
COT: IYKYK

Tags: balls-of-fury, Booking, Popeyes, Fish Fry, Cam, Holton

Date: 2024-07-20
AO: thesandlot
Q: 2 percent
PAX: SAAS, citrus, AI, Hobbyhorse, Big Short, Cam, Lazlo, Lucius, Legacy FNGs: None
COUNT: 10
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 pull ups (max effort) and the following audience participation exercises: flutter kicks, J-lo’s, Figure 8’s

Dirty Hook Ups

16 rounds of Tabata 1 min on, 30 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
· Lateral front raises
· 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: None

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

COT: “Passion and shortness are the enemy of analysis.” – Robert D. Kaplan

Tags: thesandlot, SAAS, citrus, AI, Hobbyhorse, Big Short, Cam, Lazlo, Lucius, Legacy