Author: f3nano

Date: 2024-06-24
AO: thepatriot
Q: Bone
PAX: bogey, CableGuy, Strange Brew, Wedding Singer, Sunshine, citrus, Fitz-Hume, My Space, Flux, Overthrow, Hops, Shake ‘N’ Bake, Pepco, Ice Tea, Short Rib, Couch Potatoe, Prestige FNGs: 2 Couch Potatoe, Prestige
COUNT: 18
Late Burpees (queued up for someone else but Short Rib helped out) Side Straddle Hops
Imperial Walkers/Hillbillies
Little Bitty Arm Circles
Root Vegetable Extractors
Willy Mays Hays
Downward Facing Dog/Cobra Kai

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

Flutter Kick

Tags: thepatriot, bogey, CableGuy, Strange Brew, Wedding Singer, Sunshine, citrus, Fitz-Hume, My Space, Flux, Overthrow, Hops, Shake ‘N’ Bake, Pepco, Ice Tea, Short Rib, Couch Potatoe, Prestige

Date: 2024-06-24
AO: horizon-ao
Q: Disco
PAX: Kodiak, Magoo, Purple Rain, Sparky, SPINAL TAP, vplaxico, Fish Fry FNGs: None
COUNT: 8
Warmup – SSH, m Phelps, D dog/up dog/child’s pose, OYO. Fellowship lap

>From the Exicon – TUVW
Twin Tower of Trust – midfield
U Haul – 20
WhamO Lunge Walks – to WMS and back
Wall Conveyer
BTTW Shoulder Tap
Squat Jumps
Wave of Merkins – 1-5
Mary: Wilt Chamberlains 100 LBCs – run midfield – 100 squats – run end line – 100 flutters – 100 lunge walks

Tags: horizon-ao, Kodiak, Magoo, Purple Rain, Sparky, SPINAL TAP, vplaxico, Fish Fry

Date: 2024-06-23
AO: mother-ruck-ing
Q: Ice Tea
PAX: Lazlo, Big Short, Jag
FNGs: None
COUNT: 4

WARMUP: Hey, you guys ready?

THE THANG: PAX traveled 3.4 miles through the Delaware portion of Falls Church, but since there were four of us we were able to use the HOV flex pass to avoid tolls.

MARY: Let’s drink coffee.

ANNOUNCEMENTS: That coffee was just okay.

COT: 60’s Corvettes > Mustangs, children have bad laundry habits, Cook & Bacon is an actual Olympic synchro diving team.

Tags: mother-ruck-ing, Lazlo, Big Short, Jag

Date: 2024-06-22
AO: olympus
Q: Hightower
PAX: Blue Steel, Crop Duster, Pop Fly, Popeyes, Juneau, Peloton, Hoolihan, Dr J, Yard Sale, Christopher Chin – Triple Shift, Peanuts FNGs: None
COUNT: 12

WARMUP:
Fellowship jog, Frankenstein, Butt kickers, High knees & Karaoke. Stop at front entrance LBSS for series of stretching. Continued on with Burpe-Bobby jog around the school.
THE THANG:
At the rear courtyard active recovery with Wall Sits. 1 at a time box jump each pedestal, then Wall sit until all complete.

Warm up with basketball drills: dribble layup, rebounds, jump shots

Break group into 3 teams of 4. First team to score stays on, rotating the next team in.

Halftime fellowship jog around parking lot. Stop for Flutter kicks, then jog back to resume play. MARY:
75 count LBC

ANNOUNCEMENTS:
RUCK & Float in Aug, Yardsale has Q
CropDuster 2F Tues night, his house
Sept 11 Stair Climb
COT:
Pray that each of you continue to be ‘role model’ leaders to your Family & Friends.

Tags: olympus, Blue Steel, Crop Duster, Pop Fly, Popeyes, Juneau, Peloton, Hoolihan, Dr J, Yard Sale, Christopher Chin – Triple Shift, Peanuts

Date: 2024-06-22
AO: freestate
Q: Cannoli
PAX: Mechanic, Winston, CashOnly, F3 Scabby
FNGs: None
COUNT: 5
WARMUP:
SSH x 15 (IC)
Imperial Walkers x 15 (IC)
Harry Rockettes x 10 (IC)
Shoulder taps x 10 (IC)
Plank Jacks x 10 (IC)
Mountain Climbers x 10 (IC)
Windmills x 15 (IC)
Cherry Pickers x 15 (IC)
THE THANG:
4 Tabata rounds, each with 6 exercises
60/50/40/30 seconds, with 15 seconds in between each
Rolling Stones (mostly) in the background
1. Walkout merkins (rounds 1 and 2)
1. Curls with coupon (rounds 3 and 4)
1. Elf on the shelf (with coupon, rounds 1 and 2)
1. People’s chair (rounds 3 and 4)
1. Bent over rows (with coupon, rounds 1 and 2)
1. Coupon press (rounds 3 and 4)
1. Squats (with coupon, rounds 1 and 2)
1. Dips on coupon (rounds 3 and 4)
1. Burpees (rounds 1, 2, 3 and 4)
2. Low plank (rounds 1, 2, 3 and 4)
Rounds 1 and 4: Suicide
Rounds 2 and 3: Mosey (approx 1 minute)
MARY:
Flutters (IC)
LBCs (IC)
Reverse crunches (OMC)
Freddie Mercuries (IC)
American hammer (IC)
Plank-o-Rama (IC)
Outlaws (10 & 10, IC)
Scissors (IC)

ANNOUNCEMENTS:
COT: Day in sports history . . .
Setting: 38 years ago, Mexico City, Estadio Azteca (one of the great stadiums in the world) 1986 World Cup Quarterfinal: Argentina vs. England
With score tied 0-0, Diego Maradona scores the “Hand of God” goal!
4 minutes later, again Diego Maradona, scores “Goal of the century” where he takes the ball and covers 60 yards evading several English defenders and the goalie — an amazing feat of skill, force and delicate touches on a soccer ball. If you have not seen it, check it out . . . https://www.youtube.com/watch?v=1wVho3I0NtU . . . legendary commentary.

Tags: freestate, Mechanic, Winston, CashOnly, F3 Scabby