Author: f3nano

Date: 2024-06-21
AO: theaerie
Q: Lonestar
PAX: Passport
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Mosey
Picking cherries

THE THANG:
10 sets –
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

MARY:
ANNOUNCEMENTS:
COT: keep working hard

Tags: theaerie, Passport

Date: 2024-06-20
AO: olympus
Q: Crop Duster
PAX: Blue Steel, NOAA, Rollingstone, Rambler, Monk, Peanuts, Doodles, Crop Duster, Yard Sale FNGs: None
COUNT: 9

WARMUP: ssh, cherry pickers, wgs, Michael Phelps, arm circles , merkins, wmh, run a lap, Ricky Bobby 1 lap
THE THANG: Split in pairs, one person runs to goal line and back while other does the work, the. Switch until number is met. 75 merkins, 125 curls, 125 sit-ups, 150 squats, 175 press, 200 calf raises. Burpees whenever the song says Roxanne MARY: crunches, flutter kicks
ANNOUNCEMENTS: yes
COT: Complacency is the first step in failure – don’t be complacent!

Tags: olympus, Blue Steel, NOAA, Rollingstone, Rambler, Monk, Peanuts, Doodles, Crop Duster, Yard Sale

Date: 2024-06-19
AO: theaerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP: SSH, Imperial Walkers, Willie Mays Hayes, Cherry Pickers.

THE THANG:

Summer Solstice 2024.
Date: 06/20/24
Length of the day: 14 h 52 m.
These are our numbers for today’s assignment.

AMRAP of the following:

6 burpees
20 merkins
24 squats
14 plank jacks
52 LBCs

Four rounds completed then a school ground mosey to look for new BD opportunities!

ANNOUNCEMENTS: Summer is here!
COT:

1 My son, do not forget my teaching,
but let your heart keep my commandments,
2 for length of days and years of life
and peace they will add to you.

3 Let not steadfast love and faithfulness forsake you;
bind them around your neck;
write them on the tablet of your heart.
4 So you will find favor and good success
in the sight of God and man.

Proverbs 3:1-4

Tags: theaerie, Lonestar

Date: 2024-06-20
AO: edge_of_reason
Q: Quip
PAX: Chef, Sleepy Joe (F3 Cherokee), Charmin (F3 Houston)
FNGs: None
COUNT: 4
WEATHER:
70° and partly cloudy

WARMUP:
20cc SSH
20cc mt climbers
20cc Imperial walkers
20cc monkey humpers

THE THANG:
Tree Hugging B-ball Burpees:
Shooting 3s (modified to free throws) in a line of Al Gores shoot and collect the ball to give to the next pax. If you miss, do a burpee, if you make it the rest of the pax does a burpee, get back in the Al Gore line. Finish when a pax reaches 5.

Props to Charmin for getting to 5

Dora 1-2-3 :
100 merkins
200 squats
300 Am Hams (each side)
Run 50 yards and do a burpee

Motivator to 6 and back
5cc Moguls
10cc half solutions

MARY:
Plank rotation 45 secs each of (low, high, left right)
20cc Shoulder taps
Alphabet
20cc Scissor kicks

ANNOUNCEMENTS:
Bros and Beers 7p tomorrow at Quip’s place

COT:
Sleepy Joe’s M and 2.0s safe travels
Chef’s M and coming 2.0
Quip’s job hunt

Tags: edge_of_reason, Chef, Sleepy Joe (F3 Cherokee), Charmin (F3 Houston)

Date: 2024-06-18
AO: atlantis
Q: Bratwurst
PAX: Sleepy Joe (F3 Cherokee), Deflator, Windtalker
FNGs: None
COUNT: 4
WARMUP: Opposing arm circles (both directions), twist bend and rotate, woodchoppers, arms across chest, arms behind head. THE THANG:
Mosied to the baseball field for merkins, wide merkind, arrowhead merkins.
Mosied up the road to a suitable cross walk for forward, side, and backward lunges. Closed this set out for air squats.
Started mosieing to the capitol building. Stopped at a bench on the way to do dips, urkins, box jumps, and derkins.
Mosied to the front of the capitol for some more stretching. Dynamic hurdles stretch, butterfly stretch, beauty queens, downward dog. Mosied around the entire capitol building then back to the AO.
COT: spoke about the importance of explaining to your children what your values are and why they are that way. I want to engender competence into my children (when I finally have that) and I encourage others to do the same.

Tags: atlantis, Sleepy Joe (F3 Cherokee), Deflator, Windtalker