Author: f3nano

Date: 2024-07-16
AO: delphi
Q: Megatron
PAX: Ashe, Crop Duster, Nano, NOAA, Peanuts, Rocket
FNGs: None
COUNT: 7

WARMUP:
Mericans, Michael Phelps, squats, worlds greatest stretch, Willie, Mays, and cherry pickers

THE THANG:
Three rounds 45 seconds work 15 seconds rest:
Push-up plus clean
Three-way lunge
Row and dead lift
Bear plank drag

Second, three rounds
Air squats
Mountain climber
T-Push-ups
Bonnie Blairs

MARY:
Light stretching

ANNOUNCEMENTS:
Ruck and float
Monthly stair challenge-TBD
9/11 stair climb

COT:
There are greater things at work in all of our lives. We’ve all heard the stories of someone being at the right place, at the right time with the right skill set to do great things. Or achieve an outcome they have long desired. We don’t know when these things will happen. We just need to be prepared for when they do.

Tags: delphi, Ashe, Crop Duster, Nano, NOAA, Peanuts, Rocket

Date: 2024-07-15
AO: thefarm
Q: Sparky_The Farm
PAX: Matthew – Running Man, Firehead
FNGs: None
COUNT: 3

WARMUP: SSH, Beet pickers, arm circles, Imperial Walkers, WMH THE THANG:
Four corners workout:
Merkins, run to the next corner
Squats, ….
Monkey bumpers
Raise the roof
Pause for the wall sit
Merkins
Sumo squats
Jump squats
Moroccan night clubs
Pause for high-plank
Glute bridges
Bobby Hurley
Side kicks
Final merkins
Pause for hip stretch

MARY:
Lbcs
Rosalitas

ANNOUNCEMENTS:
Q schedule
Running man Wed
Firehead Friday

COT:
YHIC has to go to two of his son’s baseball games on Saturday and Sunday. World events changed the vibe of the game on Sunday. Life can come at you quickly. Be ready.

(Teddy Roosevelt quotes coming on next time I Q. )

Tags: thefarm, Matthew – Running Man, Firehead

Date: 2024-07-15
AO: thepatriot
Q: Fitz-Hume
PAX: Anchorman, Big Short, bogey, Boardwalk, citrus, Flux, Hops, Ice Tea, Lazlo, Lucius, Pepco, Pilsbury, Strange Brew, Wedding Singer, Trademark, @SAAS, @Gandalf, @Coconuts, @Prestige, @Cockswain, @CouchPotato FNGs: None
COUNT: 22

WARMUP: SSH, LBAC, RLBAC, Cherry-Pickers, Windmill, WMH, Al Gore, World’s Greatest Stretch THE THANG:
Mozy to amphitheater

10 x Coupon Calf Raises
10 x SSH
15 x Coupon Calf Raises
15 x SSH
20 x Coupon Calf Raises
20 x SSH
25 x Coupon Calf Raises
25 x SSH

Repeat same progression with Coupon Squats/Step Ups, Blerkins/Overhead Press, and Coupon Swings/Low Row

Mozy to basketball court

MARY:

15 x Shoulder taps
15 x Flutter Kicks
15 x LBCs

15 x Shoulder taps
15 x Flutter Kicks (with elevated coupon)
15 x coupon LBCs

ANNOUNCEMENTS:

Float and ruck next month, check the channel

Look out for more details on 9/11 rucks and stair climb

COT:

Strive to be a catalyst. Leverage your connections to expand your community and break down unhelpful compartmentalization in your life.

Tags: thepatriot, Anchorman, Big Short, bogey, Boardwalk, citrus, Flux, Hops, Ice Tea, Lazlo, Lucius, Pepco, Pilsbury, Strange Brew, Wedding Singer, Trademark, @SAAS, @Gandalf, @Coconuts, @Prestige, @Cockswain, @CouchPotato

Date: 2024-07-15
AO: hamilton
Q: 2 percent
PAX: Legacy, Jag, Flipper, Bush, AI, Traveler, Goldfish
FNGs: None
COUNT: 8
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; 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: Dips, jump overs, toe taps, Diamond merkins raising opposite leg/arm
Back to the field for some coupon work with an emphasis on hip strength & balance: 2 rounds:
· Calf raises single leg – 10 reps each leg
· Squats w/ coupon- 10
· Single leg step ups – 10 reps each leg
· Single leg Sidestep ups -10 reps each leg
· Single leg hip raises (tap at the ground) – 10 reps each leg · 2x Glute bridge with leg out straight 20 second hold · Glute bridge with coupon – 10 reps
· Side raises – hold for 3 seconds – 10 reps each leg
· Stand on one leg with coupon – pass coupon between hands – 10 reps each leg · Standing side leg raises – 10 reps each leg
2 rounds:
· Curls – 20
· Pull throughs- 10 IC
· Alternating merkins – 10 OYO
· Skull crushers – 10 IC
· Coupon Swings – 10 OYO
MARY: Nolan Ryan’s
ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float 8/3, See @YardSale’s post for the UNICEF fundraiser
COT: We hold a lot of tension in our hips and there are a lot of muscles and tendons that connect from the hip down. Important to strengthen and stretch these in order to help stay healthy and injury free.

Tags: hamilton, Legacy, Jag, Flipper, Bush, AI, Traveler, Goldfish

Date: 2024-07-15
AO: horizon-ao
Q: sticks
PAX: 3 mile, Poe, Mr Haand, Kodiak, SPINAL TAP, Disco, Attache’ FNGs: None
COUNT: 8

WARMUP: Stretching, SSH, Don Quixote, IW, down/up dogs
THE THANG:
x2
Murder bunny to 18
Hernia – v up with a coupon (5)
Reverse murder bunny

x2
Rifle Carry
10 kettle bell swings
20 shoulder press
30 curls
Rifle Carry

Farmers Carry
10 blockees
15 coupon squats
20 floor to ceiling
Farmers Carry

Farmers Carry
10 thrusters
20 Around the world
30 bench press
Farmers Carry

GRR grip rip and roll – on 6 pick up block pit on other side, come up to plank and roll on other side

MARY: Flutter kicks, bird dogs, LBC, stretching
ANNOUNCEMENTS:
Ruck and float, 9/11 stair climb, Tuesday evening with gherkin COT: enjoy the silence

Tags: horizon-ao, 3 mile, Poe, Mr Haand, Kodiak, SPINAL TAP, Disco, Attache’