Author: f3nano

Date: 2024-07-01
AO: thefarm
Q: Firehead
PAX: Trolley, Matthew – Running Man, Squatter, Firehead
FNGs: None
COUNT: 4
WARMUP:
Grady Corns, Don Quixotes, Mosey around the fields

THE THANG:

Two Rounds of

15 burpees
plank 60 count
Karaoke 1/2 field (width)

20 Carolina Dry Docks
50 Squats
Australian snow angels
bear crawl 1/2 field (width)

25 merkins
15 Bonnie Blairs
30 shoulder taps

Sprint Back Field width (and repeat)

MARY:
Flutter kicks, Nolan Ryans, LBCs, J-Lo’s, WWIs, Mule Kicks, Rosalitas

ANNOUNCEMENTS:
Pad Thai Wednesday Q
Gandalf Friday VQ

COT:
Work is good for all of us, keeps us out of trouble, keeps us moving, healthy and fit… even if we’d rather be doing something else.

Tags: thefarm, Trolley, Matthew – Running Man, Squatter, Firehead

Date: 2024-07-01
AO: horizon-ao
Q: Disco
PAX: 3 mile, Magoo, Purple Rain, SPINAL TAP, Mader (DR), Tomb Raider (2.0) FNGs: None
COUNT: 7

WARMUP: SSH, M Phelps, Hillbilly, WGStretch, C Picker, WMHays, DDog/UpDog/ChildPose, OYO. fellowship lap THE THANG: Cue Cards:
Side Roll Burpees
Merkins
Derkins
Suicides
Burpees
1/4 Turn Run
Bear Crawls
6 Count Coordinators
Frankensteins
Wide Merkins
Something else

MARY: Each One Pick One: LBCs, Z Twist, J Lo, Heels to Heaven, Plank, Frog Pose ANNOUNCEMENTS: Balls of Fire, Ruck and Float
COT: Ain’t no time like 1:1 family time, even when they’ve left the nest. Set aside 1:1 time with each of your peeps during the summer too.

Tags: horizon-ao, 3 mile, Magoo, Purple Rain, SPINAL TAP, Mader (DR), Tomb Raider (2.0)

Date: 2024-06-30
AO: mother-ruck-ing
Q: Lazlo
PAX: citrus, Strange Brew
FNGs: None
COUNT: 3

WARMUP: let’s go
THE THANG:
Memory Lane
Minor’s Trail
Minor’s Hill
MARY: nope
ANNOUNCEMENTS: two hours to cornhole
COT: let’s get coffee

Tags: mother-ruck-ing, citrus, Strange Brew

Date: 2024-06-29
AO: olympus
Q: Juneau
PAX: Peanuts, Walk-on, Monk, Obadiah, Hightower, Rambler
FNGs: None
COUNT: 7

WARMUP: SSH, Cherry twist, Wiley May Hays, Michael Phelps, Downward Dog, Cobra Kai, fellowship lap THE THANG:
Agility Drills:
-sprint to the 10 and run backward to the goal line x 5
-laterals to the 10 and back x 5
-sprint to the 20 and back x 5
-laterals to the 10 and back x 5
-sprint to the 10 and run backwards x 5

-bear crawl to the 10 and complete 1 merkin, 4 overhead press, bear crawl 10 more yards to the 20 and complete 2 merkins, 8 overhead press, keep bear crawling and increasing every ten yards finishing at the opposing goal line with 10 merkins, 40 overhead press -similar but with squats and calf raises

-ultimate but not tackle ultimate

MARY: none
ANNOUNCEMENTS: ruck and float, September 11
COT: I have been seeing a counselor for anger and perfectionism issues especially with my children for 5 months now that has really helped. Seek help whether from peers, professionals, or groups. Don’t be afraid to admit you have problems because we all do. Thanks for a great 2.5 years in DC and keeping me accountable and fit. See you down the road!

Tags: olympus, Peanuts, Walk-on, Monk, Obadiah, Hightower, Rambler

Date: 2024-06-29
AO: thesandlot
Q: 2 percent
PAX: Lazlo, Strange Brew, Boardwalk, Legacy, Defiance, citrus, AI, CableGuy, Disco, Spud, bogey FNGs: None
COUNT: 12
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: 8-1 Motivators
PAX split up into 2 groups. Alternated between 5 rounds of pull ups and the following audience participation exercises: Merkins, Squats, Break Dancers, Turkish Get Ups, Alternating Should Taps

Mosey’d to the concrete at the spray park for 2 rounds of the following: One Legged Box Jumps w/ a 5 second hold, Derkins, Mike Tyson’s, Cliff Hanger Merkins, Travolta Merkins

Back to the playground for 3 rounds of C.L.I.M.B: C-Crab Cake, L-Lunge, I-Iron Cross, M-Merkins, B-Burpees Round 1: reps for each letter – 1, 2, 3, 4, 5
Round 2: reps for each letter – 2, 4, 6, 8,10
Round 3: reps for each letter – 3, 6, 9, 12, 15

MARY: Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Cornhole Tournament 6/30

COT: There are more good people in this world than there are bad.

Tags: thesandlot, Lazlo, Strange Brew, Boardwalk, Legacy, Defiance, citrus, AI, CableGuy, Disco, Spud, bogey