Author: f3nano

Date: 2024-05-28
AO: thegeneral
Q: Defiance
PAX: 2 percent, Bush, Hobbyhorse, Lazlo, Shake ‘N’ Bake, SAAS, Gandalf, Hard Knox, Toolbox FNGs: None
COUNT: 10

WARMUP: SSH, controversial arm Z stretch in cadence, IW, mountain climbers, down dog

THE THANG: Tabata 3 sets x 10 exercises. 45 seconds on / 15 off. Dips
Box jumps
Merkins w/ Superman press
X jumps with touch
Burpees to step ups
Jack Squats
Alternating shoulder taps
Plank Jack to squat from high plank
Mountain climbers – cross knee
Nolan Ryan’s (both sides)
Mosey a lap

MARY: LBCs, High slow flutter, low slow flutter, low slow scissor, heels to heaven, canoe

ANNOUNCEMENTS: convergence at Roosevelt island on Saturday Jun 1. No thesandlot on Saturday 6/1. Carpool if possible due to limited parking.

COT: post-memorial day, reach back out to the families that you know are still dealing with the grief of losing a loved one. Around holidays there’s a lot of support, but then the support fades out over time. Try to step in and fill that void for someone still grieving.

Tags: thegeneral, 2 percent, Bush, Hobbyhorse, Lazlo, Shake ‘N’ Bake, SAAS, Gandalf, Hard Knox, Toolbox

Date: 2024-05-28
AO: delphi
Q: Nano
PAX: Gadget, Blue Steel, Crop Duster, Peanuts, Juneau, Rambler, Mounthe, NOAA, K-Pop, Rocket, Yard Sale, Pop Fly FNGs: None
COUNT: 13
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:

Round 1: Starting at the basketball court the PAX warmed up their legs is a round of monkey humper/calf raises 21’s.

Round 2: The PAX moseyed over to the tennis courts for a round of 11’s: and burpees!

Round 3: To cap this beatdown off, the PAX made their way to the field. Now it was time for Ricky Bear crawls. Everyone bear crawled across the field, the last man did 3 jump squats and ran to the front of the line.

Round 4: Donkey kick/hold on the wall.

MARY: big boy sit-ups, Sharron Stones, Flutter Kicks

ANNOUNCEMENTS: June 1st convergence! June 7-9 Dad’s Camp, June 17th Farewell to our Departing Military Leaders.

COT: The book Supercommunicators by Charles Duhigg categorizes conversations into 3 different types: What’s this really about? How do we feel? And who are we? Definitely worth the read

Tags: delphi, Gadget, Blue Steel, Crop Duster, Peanuts, Juneau, Rambler, Mounthe, NOAA, K-Pop, Rocket, Yard Sale, Pop Fly

Date: 2024-05-27
AO: acropolis
Q: Hightower
PAX: Winston, Rocketman, Renaissance, Megatron, Crop Duster, Legacy, AI, 2 percent, Doodles, Peanuts, Bone, Yardbird, citrus, Oops FNGs: None
COUNT: 15

WARMUP:
SSH, and lots of stretching to loosen up

THE THANG:
Hero WOD, The Murph Challenge:
1 mile run
100 pull ups
200 merkins
300 air squats
1 mile run

Find your own level of struggle, modify as necessary

MARY:
None

ANNOUNCEMENTS:
Anniversary Convergence June 1
Dads Camp June 7-9
Check Slack for more details

COT:
Honored to have been joined by APX from so many different AO’s across the Capital Region. FreeState, Aerie, Arlington & Fairfax. Coming together to honor the fallen that have paid the ultimate sacrifice for our country. Prayers for their soles and the families left behind.

Tags: acropolis, Winston, Rocketman, Renaissance, Megatron, Crop Duster, Legacy, AI, 2 percent, Doodles, Peanuts, Bone, Yardbird, citrus, Oops

Date: 2024-05-27
AO: thefarm
Q: Sparky_The Farm , Squatter
PAX: Squatter, Boss Man, Boss Man
FNGs: 1 Boss Man
COUNT: 3

WARMUP: ssh, beet pickers, wmh, arm circles, neck rolls, calf stretch THE THANG:
100 merkins 40,30,20,10 mixed in with 100 leg lifts, 10, 20, 30, 40 Ring of fire
Ssh, Peter Parker
Peter Parker, ssh
Bear Crawls, lunge walk
Australian snowman
Shoulder press

MARY:
100 LBCs
ANNOUNCEMENTS:
Squatter has Q weds

COT:
Remembering my friend Paul Sullivan who is still with us. Paul was in Marine reserve who got called up to serve in Iraq. He lead a transport group in Bagdad, made it back.
Thankful to Paul and all those who served. Reach out to someone who served today.

Welcomed Boss Man as FNG.

Tags: thefarm, Squatter, Boss Man, Boss Man

Date: 2024-05-27
AO: thepatriot
Q: Strange Brew
PAX: Smokey, Shake ‘N’ Bake, Popeye, Ice Tea
FNGs: None
COUNT: 5

WARMUP: SSH, IW, MP, CP, WMH, DD, CK
THE THANG: 3 rounds of ladder exercises. R1 – Blockees/WWII/jog; R2 – curls/row/coupon carry; R3 – chest press/flutter kick/bear crawl MARY: toy soldiers
ANNOUNCEMENTS: Convergence next Saturday
COT: YHC shared a little family history re service in WWII. We should all take a moment this holiday weekend to consider the members of the military that made the ultimate sacrifice.

Tags: thepatriot, Smokey, Shake ‘N’ Bake, Popeye, Ice Tea