Author: f3nano

Date: 2024-05-17
AO: atlantis
Q: Hammerhead
PAX: Windtalker
FNGs: None
COUNT: 2

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: atlantis, Windtalker

Date: 2024-05-17
AO: thepatriot
Q: My Space
PAX: 2 percent, bogey, Booking, CableGuy, Goldfish, Hobbyhorse, Ice Tea, Lazlo, Legacy, My Space, Popeye, SAAS, Shake ‘N’ Bake, Smokey, Spokes, Spud, Sunshine, I am the worst at this…sorry. Please add those I missed FNGs: None
COUNT: 22

WARMUP: the usual — SSHs, HBs, Imperial walkers, WMHs, root vegetable extractors, Michael Phelps, LBACs, world’s greatest stretch, and a fellowship lap THE THANG:
10 Blockees, Bear crawl to 10yd line, sprint to 50 yd line, 40 LBCs, jog back to goal line
20 Mercans, Bear crawl to 20yd line, sprint to 50, 30 Nolan Ryan’s, back pedal to goal line
30 over head press, bear crawl to 30yd line, sprint to 50, 20 flutter kicks in cadence, karaoke to goal line
40 curls, bear crawl to 40yd line, sprint to 50, 10 WWIs, karoeke back to goal line 50 air squats, sprint to 50 yard line, 50 calf raises and jog back to goal line
40 curls, lunge walk to 40 yd line, sprint to 50, 10 WWIs, backpedal to goal line
30 over head press, bear crawl to 30, sprint to 50, 20 donkey kicks, karaoke back to goal line.
20 Mercans, bear crawl to 20, sprint to 50, 30 Nolan Ryan’s, Karaoke back to goal line
10 blockees, crawl bear to 10 yd line, sprint to 50, 40 LBCs, jog back to goal line.

Ladder — sprint to 25 and log back, sprint to 50 and jog back, sprint to opposing 25 and jog back, and sprint to opposing goal line and jog back.

MARY: 1 (yes 1 in cadence) wind mill.
ANNOUNCEMENTS: all of them — convergence, Boneathon, the Murph, etc.
COT: Q grew up in a very loving family but his father very rarely verbalized “I love you.” Q has made an effort to say “I love you” to family all the time. Want to be a good role model for my sons on how to express/verbalize “I love you.” So, make sure you are letting folks in your life know you love them. You can never say it too much. The pax then told each other they loved one another after the workout while listening to the Carpenters.

Tags: thepatriot, 2 percent, bogey, Booking, CableGuy, Goldfish, Hobbyhorse, Ice Tea, Lazlo, Legacy, My Space, Popeye, SAAS, Shake ‘N’ Bake, Smokey, Spokes, Spud, Sunshine, I am the worst at this…sorry. Please add those I missed

Date: 2024-05-17
AO: thefarm
Q: Firehead
PAX: Squatter, Infinity, Sparky, Matthew – Running Man, Pad Thai, Lumbergh FNGs: None
COUNT: 7
WARMUP:
Arm Circles, Don Quixotes, Willie Mae Hayes, SSH

THE THANG:
DORA

Round 1: Merkin x 100 & Sprint & Mosey 1/2 field
Round 2: Coupon Curls x 150 & Bear Crawl 1/4 field
Round 3: Coupon Overhead Press x 200 & Karaoke 1/4 field
Round 4: LBC x 250 & High Knees 1/4 field
Round 5: Goblet Squat x 250 & Mosey 1/2 field

MARY:
Dolphin Crunches, Penguin Crunches, Flutter Kicks, Rosalitas, Susanne Summers, American Hammers, Side Crunches

ANNOUNCEMENTS:
Convergence upcoming on June 1
B Roll yoga Q for Saturday, Sparky Q for Monday

COT:
As we keep getting older do not neglect the highly important resistance training and protein to prevent muscle loss and lack of mobility. You need more protein as you get older compared to when you were younger.

Tags: thefarm, Squatter, Infinity, Sparky, Matthew – Running Man, Pad Thai, Lumbergh

Date: 2024-05-09
AO: thehighlands
Q: Hard Knox
PAX: LTD, Traveler, Hobbyhorse, Obadiah, Katniss, Animal, Toolbox, Hard Knox, C-Fit, Roadrunner, Xerox FNGs: 1 Xerox
COUNT: 11

WARMUP: The usual
THE THANG: Gauntlet – 1 partner runs. Other does circuit exercise. Runner gets card and returns. Team does workout depicted on card. Teams rotate every two minutes to different station. Go until card deck is done. Hop over soccer goal just to make things interesting. MARY: 100 flutterkick, and others.
ANNOUNCEMENTS: Murph, Boneathon, Concergence, Jags Event
COT: Be quick to listen, slow to speak, and slow to anger.

Tags: thehighlands, LTD, Traveler, Hobbyhorse, Obadiah, Katniss, Animal, Toolbox, Hard Knox, C-Fit, Roadrunner, Xerox

Date: 2024-05-16
AO: edge_of_reason
Q: Chef
PAX: Bottlecap, Yertle
FNGs: None
COUNT: 3

WARMUP:
20cc SSH’s
15cc grass grabbers
15cc Phelps Squats
15cc Arm Circles forward
15cc Arm Circles backward
OYO arm stretches
Jog around to coupons

THE THANG:

1) PUSH & CORE
Jog to track area near bleachers
3 sets each of
20 Merkins cc
30 LBCs cc

2) PULL & SQUAT
Jog to playground 2 PAX carry coupons
3 sets
5 pull ups (or until failure)
20 weighted lunges (or regular lunges if no coupon)

3) PUSH & SQUAT
Do at same place as Aussie Murphy’s, but run to other end of field and back. 3 sets
10 Coupon Military Press
10 Coupon kettlebell swing
PAX without coupon hold plank position

4) PULL & SQUAT
Jog around track to bars, 2 PAX carry coupons
3 sets each of
10 Aussie Murphs
20 goblet squats (regular squat if no coupon)

MARY:
10cc flutter kick
10cc Hello Dollys
10cc American Hammers
15cc LBCs

TAPS:
– Bros and Beers this week at Chef’s. Message Chef or check Signal chat for address. – Prayers for Yertle’s friend recovering from major surgery
– Thanks for Bottlecap finishing semester prayers for work on big project over the summer. – Chef and fam traveling to Texas

Tags: edge_of_reason, Bottlecap, Yertle