Author: f3nano

Date: 2024-05-25
AO: thesandlot
Q: Legacy
PAX: Cam, Defiance, AI, Heiress, Kitty Hawk, Cam
FNGs: 1 Cam
COUNT: 7
WARMUP: SSH, Imp Walk, Hill Billy, Little Bitty Arm Circles (Forward and Reverse), Willy Mays Hayes, Downward Dog WGS
THE THANG: PAX did modified Murphs. 1 mile run, 100 pulls, 200 push ups, 300 squats, divided up as discretion, 1 mile run MARY: NA
ANNOUNCEMENTS: Boneathon tomorrow, the real Murph at GMU on Monday, CONVEVERGENCE ON SAT JUNE 1 SANDLOT IS CLOSED
COT: Enjoy the weekend! If you aren’ t having fun with your recreation, you have a problem by definition. SYITG!

Tags: thesandlot, Cam, Defiance, AI, Heiress, Kitty Hawk, Cam

Date: 2024-05-25
AO: thefarm
Q: Sparky_The Farm
PAX: Sparky_The Farm, Gandalf
FNGs: None
COUNT: 2

WARMUP: Rick
THE THANG: 3 mile ruck
MARY:
ANNOUNCEMENTS: 7 am Monday
COT: Keep moving. We need to stay active to promote better health and relationships

Tags: thefarm, Sparky_The Farm, Gandalf

Date: 2024-05-25
AO: freestate
Q: Mumford
PAX: Dungeon Master, Horshack, Mumford, Mark Michael, Pigeon, Wildcat, Winston, Brony, Birdman, Buttington (2.0) FNGs: None
COUNT: 10
Warmup
SSH 20
Standing side crunches 20
Mtn climb 20
Disco 15
Crab dip 15
Cherry pick 15
Willie mays 8

Mumford’s prescribed calf stretches:

Straight back leg calf stretch
Bent back leg calf stretch
Calf raises
Single leg four-direction pointers
Spread ‘em stretch

Team Dice-o-metrics (roll lawn dice, do exercise indicated on separately provided sheet)

Ricky Bobby “if there’s time”

Cooldown:

Penguin 20
Rosalita 20
Outlaws 10 / 10
Flutters 20
Reverse crunches 20
Low plank 30

Tags: freestate, Dungeon Master, Horshack, Mumford, Mark Michael, Pigeon, Wildcat, Winston, Brony, Birdman, Buttington (2.0)

Date: 2024-05-24
AO: theaerie
Q: Rocketman
PAX: Lonestar, Chasqui
FNGs: None
COUNT: 3
WARMUP:

SSH
Michael Phelps
Overhead claps
Dive Bombers

THE THANG:

1/2 mile run
50 sandbag rows
100 pushups
150 squats
1/2 mile run

MARY: some stretching and cooldown.

ANNOUNCEMENTS:

– May 27: MURPH, anybody want to clown car?

COT:

Peer pressure can be a good thing or a bad thing. Use it to build, not to destroy!

Tags: theaerie, Lonestar, Chasqui

Date: 2024-05-24
AO: thefarm
Q: Matthew – Running Man
PAX: IKEA, Firehead, Squatter, Gandalf
FNGs: None
COUNT: 5

WARMUP
Don quixotes
Beet pickers
Willy Mayes Hayes
Arm circles
Mosey around the soccer fields

THE THANG
Circle of fire
Commandos and 5 burpees
Burpees and 10 situps
Situps and 20 SSHs
SSHs and 10 mericans
Mericans and 5 American hammers
American hammers and 10 squats
Squats and 10 lunges
Lunges and 10 commandos
Commandos and 15 dips
Dips and crab walks

MARY:
Flutter kicks
Rosalitas
Reverse situps

ANNOUNCEMENTS:
The Murph

COT
Expressing gratitude is linked to favorable psychological benefits such as “increased positive mood, a decrease in depressive symptoms, and decreased anxiety,” says Stephen Yoshimura, PhD, a professor of communication studies at the University of Montana and gratitude researcher. Challenge – express gratitude today to someone in your life!

Tags: thefarm, IKEA, Firehead, Squatter, Gandalf