Author: f3nano

Date: 2024-07-05
AO: thepatriot
Q: Lucius
PAX: citrus, CableGuy, AI, Legacy, Smokey, Fitz-Hume, Roadrunner (DR), Garfield FNGs: 1 Garfield
COUNT: 9
WARMUP:
SSH; Windmills; Cherry Pickers; Michael Phelps; LBACs (Fore and Aft); Downward Dog; Cobra Kai; Child’s Pose

THE THANG:
Mosey; 75 YD Bear Crawl; 50 YD Lunge Step; 50 YD Broad Jump; 50 YD Bear Crawl; Mosey

3x: 25x Step-Ups; 20x Merkins; 20x BWS; 20x Aussie Push-Ups, with Mosey between stations

Sandbag Bucket Brigade (40 lbs + 60 lbs)

MARY:
Flutter Kicks

ANNOUNCEMENTS:
9/11 Stair Climb

COT:
Thank you for the opportunity to lead. YHC has missed posting for several months due to a nagging injury. I missed being here.

Tags: thepatriot, citrus, CableGuy, AI, Legacy, Smokey, Fitz-Hume, Roadrunner (DR), Garfield

Date: 2024-07-08
AO: acropolis
Q: Nano
PAX: Crop Duster, Ashe, Peanuts
FNGs: None
COUNT: 4
Warmup: Little Bitty Arm Circles, Root Vegetable Extractors, Willy Mays Hays, Michael Phelps, Frankensteins/Shuffle Left&Right/High Knees all while moving on the field.

The Thang:
1. Burpee
2. Jump squats
3. Plank Pike Reaches
4. Merkins
5. Curtsey squats
6. LBCs
7. Side Straddle Hops
8. Calf Raises
9. Sprinter Sit-ups
10. Mountain Climbers
11. Superman’s
12. Mountain Man Poopers

Start at 1, adding the next exercise after running until the random timer went off making it all the way around Woodson, repeating all lower exercises.

Mary: LBCs IC

Announcements: Ruck and Float Aug 3rd!
9/11 Stair climb on 9-11.

COT: Looking at both sides of my extended family, I see a commonality which is that my Aunts and Uncles that are/were strong in their faith, have well adjusted children, grandchildren, and some great grandchildren. Divorce, addiction, and even early death seem to be much more prevalent in those that aren’t. This is a small sample size but to me it does reinforce the importance of faith.

Tags: acropolis, Crop Duster, Ashe, Peanuts

Date: 2024-07-08
AO: hamilton
Q: Gherkin
PAX: AI, Defiance, Jag, Popeye, Spud, Legacy
FNGs: None
COUNT: 7

WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Downdog, World’s Greatest stretch,

THE THANG

Round 1
• 5 V-ups,
• Bear Crawl 18 yards
• 10 Mountain Climbers (IC)
• Run back to endline

Round 2
• Repeat Round 1
• Crawl Bear 18 yards
• 15 Freddy Mercuries (IC)
• Run back to endline

Round 3
• Repeat Round 2
• Crab Walk 18 yards
• 20 American Hammers (IC)
• Run back to endline

Round 4
• Repeat Round 3
• Broad Jump 18 yards
• 25 Flutter Kicks (IC)
• Run back to endline

Round 5
• Repeat Round 4
• Lunge Walk 18 yards
• 30 Leg Raise
• Run back to endline

Round 6
• Repeat Round 5,
• Bear Crawl 18 yards
• 35 WWIs
• Run back to endline

MARY
LBCs

ANNOUNCEMENTS
• Softball signups – Tuesday nights in August
• Ruck and Float – Aug 2nd
• 9-11 Stairclimb – t-shirts, pancake breakfast, keep an eye open for details • Wednesday night going to see Marine Corp Band at the Capital – 7pm

COT
• Today is the 248th anniversary of the first public reading of the Declaration of Independence, which was done simultaneously in Philly, Trenton NJ, and Easton PA.
• Reread it here: https://docs.house.gov/meetings/GO/GO00/20220929/115171/HHRG-117-GO00-20220929-SD010.pdf

Tags: hamilton, AI, Defiance, Jag, Popeye, Spud, Legacy

Date: 2024-07-06
AO: olympus
Q: Peanuts
PAX: Nano, Pop Fly, Popeyes, Roddick, Ashe, Monk
FNGs: None
COUNT: 7

WARMUP: WMH; IW; HB; SSH; DD; WGS; MP; LBACs
THE THANG: You ever have one those workouts where you think about it a lot but you never really seem to pull it all together. This was generally one of those workouts. Granted the pax were not too much in mood to be cooperative, but at the end of the day, yours truly, failed the group. For what we did manage to do we each somewhat did 25 reps of an exercise picked by each pax followed by an overheated, and, at times, a literal “take a knee” style game of UF. MARY: no.
ANNOUNCEMENTS: ruck and float; 911
COT: Another rambling, incoherent pile of garbage. The only good thing that came out of today’s workout is that it motivated a bunch of others to signup for Qs. After all, at all costs, we must avoid this debacle again.

Tags: olympus, Nano, Pop Fly, Popeyes, Roddick, Ashe, Monk

Date: 2024-07-06
AO: freestate
Q: F3 Scabby
PAX: Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd, FNGs: None
COUNT: 8

WARMUP: SSH. IW, Abe Vigoda, Cherry Pickers, Merkin. ~20x each.
THE THANG: ALARM (arm, leg. Abs, fun, Merkin) with coupons on the bball court. 20reps. 2x. Triple Nickel (burpees, MJs; jump squats, shoulder taps; plank jacks, MJs).
Partner playground. (p1/2 bearcrawl p1/2 pull-ups, incline merkins, dips, LBC, step-ups).
No name court exercise (bunny hop to foul line, 1 burpee, lunge walk to 1/2 court, 5 merkins, bunny hop to foul line, 1 burpee, lunge walk to end line, 5 merkins) 2x.
No name court exercise w, coupons (rifle carry to foul line, o/h press, rifle carry to 1/2court, curls, RC to foul line, bent rows, RC to end line, dips). 20reps. 2x. Plank o Rama.
MARY: dolly, rosalita, heels to heaven, flutter.
ANNOUNCEMENTS: July is disability pride month. See F3 Scabby if you’re interested in learning more about Achilles International (guiding athletes w disabilities in running events). August Ruck & float. COT: grateful for the opportunity to lead. Thankful for this group of HIMs!

Tags: freestate, Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd,