Author: f3nano

Date: 2024-06-27
AO: freestate
Q: Deagle
PAX: Horshack, Gherkin, Bachelor, F3 Scabby
FNGs: None
COUNT: 5
WARMUP:
SSH, Hairy Rockets, Hillbilies, Mountain Climbers, Merkin, Monkey Humpers, Cherry Pickers, Windmills

THE THANG:
3 rounds of 5,5,3 poker cards (see photo)

MARY:
Little Mermaid, American Hammer, Superman, Rosalitas, Rodeo Flutters

ANNOUNCEMENTS:
July 10th event – Yardbird play in the US Marine Band on the Capitol steps

COT:

Tags: freestate, Horshack, Gherkin, Bachelor, F3 Scabby

Date: 2024-06-27
AO: edge_of_reason
Q: Chef
PAX: Quip, Shredder_F3 Jeff City Mo
FNGs: None
COUNT: 3
WARM UP:
OYO hamstring stretches
10cc grass grabbers
OYO quad stretches
15cc squats
OYO arm stretches
10cc Michael Phelps
Fellowship lap with a sprint at the last straightaway

THE THANG:
Mosey to the basketball court
Work through the following, while doing three burpees EMOM throughout. First team member to finish a given exercise means the whole team moves on: 50 Merkins
75 Heels To Heaven
150 Body Weight Squats
150 LBCs
250 Side Straddle Hops (SC)

MARY
Mosey to the football field for a ring of fire. Circle up in plank high position (or on your 6 for ab exercises). PAX hold plank/six while one man does reps of exercise. When he finishes the next man does reps until all in circle have done it. “It burns, burns, burns, that Ring of Fire”. Exercises are: 10 Merkins
10 Mountain climbers
10 Hello Dollys
Finish with 10 count high plank

TAPS:
– Prayers for fellow PAX going through hard times back at Shredders AO – Prayers for Bottlecap’s grad school work
– Prayers for Quip’s job search.

Tags: edge_of_reason, Quip, Shredder_F3 Jeff City Mo

Date: 2024-06-27
AO: thehighlands
Q: Spud
PAX: Jag, Spud, Toolbox, Tour guide
FNGs: None
COUNT: 4

WARMUP: a couple laps of mosey and then some stretching.
THE THANG: focus on form and done slowly. All reps done three counts on the down and last count back up.

Start on endline.
Run to 18 and back
10 slow merkins
10 copperhead squats
10 V ups

Run to centerline and back
20 slow merkins
20 copperhead squats
20V ups

Run to far 18 and back
30 slow merkins
30 copperhead squats
30 V ups

Run to endline and back
40 slow merkins
40 copperhead squats
40 V ups

Then we switched to the short side of field

Run to near circle and back
10 slow dips
10 slow lunges
10 slow heel taps

Run to midfield and back
20 slow dips
20 slow lunges
20 slow heel taps

Run to far circle and back
30 slow dips
30 slow lunges
30 slow heel taps

MARY: built in
ANNOUNCEMENTS: yes
COT: completed. If you showed up you would know.

Tags: thehighlands, Jag, Spud, Toolbox, Tour guide

Date: 2024-06-26
AO: theaerie
Q: Rocketman
PAX: Rocketman
FNGs: None
COUNT: 1
WARMUP: some standard warmups.
THE THANG:

5 Rounds for Time:

– 5 Sandbag Cleans (95/70 lb)
– 5 Sandbag Squats (95/70 lb)
– 50 yd Sandbag Hug Carry (95/70 lb)

AMRAP of:
– 25 step ups
– 10 sandbag get-ups
– sandbag back carry around the field

ANNOUNCEMENTS:

– Q spots open!
– Summer Food Ruck July 22nd, see Jetstream
– Upcoming Brew Ruck, see Tron

COT:

Philip found Nathanael and said to him, “We have found him of whom Moses in the Law and also the prophets wrote, Jesus of Nazareth, the son of Joseph.” Nathanael said to him, “Can anything good come out of Nazareth?” Philip said to him, “Come and see.” John 1:45-‬46 ESV

Sometimes the most important things are hidden behind what we think isn’t that important or that good.

Tags: theaerie, Rocketman

Date: 2024-06-27
AO: olympus
Q: Blue Steel
PAX: Blue Steel, Crop Duster, I-Beam, K-Pop, Monk, Monte Karlo, NOAA, Obadiah, Peanuts, Po, Rollingstone, Doodles, PomPom FNGs: 1 PomPom
COUNT: 13

WARMUP: SSH,Waybacks,cherry pickers,quad stretch, WGS
THE THANG: Death Crawl with burpees
On your 6… overhead block pull and leg raise to shin then press and return slowly to ground
Super Phelps, On your chest lower lumbar raise and alternate reach out (10 reps each arm) Man Makers or whatever we did
Bonnie Blair with Block
Monkey Humpers
Skull crusher with block on your 6
Monkey Humpers
Superman’s with legs spread at the top
Monkey Humpers
Cindy Bell Swings
MARY: monkey humpers, variations of lower lumbar work
ANNOUNCEMENTS: what they said
COT: hold others accountable (Peanuts)!!!

Tags: olympus, Blue Steel, Crop Duster, I-Beam, K-Pop, Monk, Monte Karlo, NOAA, Obadiah, Peanuts, Po, Rollingstone, Doodles, PomPom