Author: f3nano

Date: 2024-06-15
AO: thefarm
Q: Sparky_The Farm
PAX: Firehead
FNGs: None
COUNT: 2

WARMUP: Rick
THE THANG: 3-mile ruck
MARY:
ANNOUNCEMENTS:
COT: Get out of your comfort zone. Take up singing or dancing. Travel somewhere you haven’t been. Doing so will help you gain confidence.

Tags: thefarm, Firehead

Date: 2024-06-14
AO: thepatriot
Q: SAAS
PAX: Fitz-Hume, Pepco, Fish Fry, Goldfish, My Space, Groundhog, Anchorman, Legacy, citrus, Smokey, Skymiles, Bone, bogey, Ice Tea, Popeye, Hobbyhorse, Booking, Lazlo, CableGuy, Flux, Hops, Icy Hot (?) FNGs: None
COUNT: 23
WARMUP: SSH, Imp Walker, Hill Billy, Little Bitty Arm Circles (forward and reverse), Michael Phelps, Cherry Pickers, Willy Mays Hayes, Sun Salutations

THE THANG:
– Round 1:
1. 6 thrusters
2. 14 curls
3. 17 squats
4. 77 side straddle hops
– Round 2:
1. 6 blockies
2. 14 presses
3. 17 lunge-with-twist
4. 77 calf raises
– Round 3
1. 6 thrusters
2. 14 rows
3. 17 merkins
4. 77 mountain climbers
– Round 4
1. 6 blockies
2. 14 burpees
3. 17 american hammers
4. 77 step-ups

MARY: 47 big boy sit-ups, in honor of YHC’s 47th birthday, which he shares with flag, Donald Trump, Che Guevara, and Boy George
COT: I pledge allegiance, to the flag, of the United States of America. And to the republic, for which it stands, one nation, under God, indivisible, with liberty and justice for all!

Tags: thepatriot, Fitz-Hume, Pepco, Fish Fry, Goldfish, My Space, Groundhog, Anchorman, Legacy, citrus, Smokey, Skymiles, Bone, bogey, Ice Tea, Popeye, Hobbyhorse, Booking, Lazlo, CableGuy, Flux, Hops, Icy Hot (?)

Date: 2024-06-14
AO: atlantis
Q: Hammerhead
PAX: Smokee
FNGs: None
COUNT: 2
WARMUP SSHSs (20z stud Straddle hop squares) DQs/ CPs/ GMs / WMHs (all ×10 and in cadence) THANG: 6 Burpees
Fwd Murder Bunnies (10 yd)
6 Burpees
Rev Murder Bunnies (10yd)
…format continues for 2 rounds…
ROUND 2
20 Thrusters x 2
20sec Air Squats x2
Follow earlier format
ROUND 3
30 Wtd. Ammo Can Lunges (15/15 Fwd/Rev) x 2
6x Burpees x2
See earlier format
ROUND 4
40 20# Wtd. Ovhd Squats x 2
20-ct Freddy Mercury’s x2
Per earlier format
ROUND 5
50 Merkins x 2 (split into 4x 25 sets)
MOSEY: no time
MARY: no time
ANNOUNCEMENTS: None (check out pupatella at 3rd and Massachusetts NE … maybe we can do a future convergence there and at Stanton Park)
COT: practice makes perfect (will have to figure out ow to translate THAT in Italian)…so today we were practicing Iron Pax Challenge to get BETTER at Murder Bunnies! (Also sounding off the cadence and reps in a foreign language required 4 rounds to finally count to 25 -properly- in italian)

Tags: atlantis, Smokee

Date: 2024-06-14
AO: theaerie
Q: Chasqui
PAX: Rocketman, Lonestar, Bones
FNGs: None
COUNT: 4

Warm up
1/2 loop
Side straddle hops
leg kicks
michael phelps
bat wings
imperial walkers

The Thang
1st set
Curls
run
merkins
run
squats
run
kettle bells swings
run
rows
run
-break

2nd set
Big boy sit ups
run
flutter kicks
run
american hammer
run
burpees
run
chest press
-break

3rd set
Curl walk
rifle carry back
Big coupon pax jog across
Big coupon pax jog back
-break

Mix Stretching /Announcements/Countorama

COT/prayer: “patience”

Tags: theaerie, Rocketman, Lonestar, Bones

Date: 2024-06-13
AO: olympus
Q: Doodles
PAX: Obadiah, Rollingstone, Po, Crop Duster, Rambler, Ashe, Mounthe, Lightyear, Juneau, Nano, Peanuts FNGs: None
COUNT: 12

WARMUP: SSH, arm circles, cherry twists, down dog, WGS, Kobra Kia, mosey lap, THE THANG:
Jacob’s Ladder with tire flips
Run 80 yds, bear crawl 20, merkins then bear crawl 20, run 80, man makers while waiting do curls. Pax alternate doing tire flips each trip. MARY: yes we did
ANNOUNCEMENTS: 2nd f on Monday June 12
COT: Don’t give up, fail better tomorrow. -6th grader. Walt Disney once said, “There is no education like adversity.” If you’re not failing, you’re probably not being challenged

Tags: olympus, Obadiah, Rollingstone, Po, Crop Duster, Rambler, Ashe, Mounthe, Lightyear, Juneau, Nano, Peanuts