Author: f3nano

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thefarm Strings and Pearls

Date: 2024-04-29
AO: thefarm
Q: Squatter
PAX: Firehead, Lumbergh
FNGs: None
COUNT: 3
WARMUP:
20 SSHs IC
20 Michael Phelps IC
14 Willy Mays Hayes IC
Downward Dog to Cobra Kai
Mosey around the field

THE THANG:

Round 1:
20 Merkins
20x Reverse Lunges (Each Leg)
20 Mountain Climbers IC
20 Rockettes IC
Mosey

Round 2:
12 Derkins
20 Dips
20x 2 Step Ups (Each leg)
12 Erkins
Mosey

Round 3:
30 Squats
20 Peter Parkers IC
20x Forward Lunges (Each leg)
30 Calf raises
Mosey

Repeated rounds 1 & 2

MARY:
– 12 Freddy Mercury IC
– 12 Flutter Kicks IC
– 20 LBCs (Little Baby Crunches) IC
– 20 Glute Bridges
– Bear Hold 60s

ANNOUNCEMENTS:
Lumbergh Q on Wednesday
We will try using the preblast Slack app to announce the next Q

COT:
Back in early April I went to visit my parents in PR. They are in their 80s. I wanted to spend some time with my mom on her birthday. She has had diabetes for 40 years, is a cancer survivor and now has Alzheimer’s. Her mind is not the same as it used to, she has her good days and her bad days. I am thankful that her birthday was a good day and we had fun with her, she was singing and dancing. My dad is healthy but I can see taking care of my mom has taken a toll on him, he has lost a lot of weight and looks more fragile. Spending time with them has always been important but these last few trips have felt even more important. Please take this as a reminder to check in on your loved ones.

Tags: thefarm, Firehead, Lumbergh

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thepatriot “Maybe we should turn the corner…”

Date: 2024-04-29
AO: thepatriot
Q: 2 percent
PAX: Jenner, Bone, Smokey, bogey, Wedding Singer, Boardwalk, Shake ‘N’ Bake, Ice Tea, citrus, CableGuy, SAAS, Obadiah, @Picasso FNGs: None
COUNT: 14
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Itty Bitty Arm Circles; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG:
3 rounds of the following: Aussie Merkins (20), Dips (30), Calf Raises (40)
PAX mosey’d to Yorktown Blvd when it was recommended that it might be safer for us to set up shop on a wider road. The road we chose was wider. And also steeper. 2 rounds of the following segments in DORA fashion sans the complex math stuff: Backpedal up the hill while partner performs Alternating Shoulder Taps Skip up the hill while partner performs Mountain Climbers
Bound up the hill while partner performs Flutter Kicks

MARY: Alabama Prom Dates, Dirty Dogs, Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/26, Murph 5/27, Convergence 6/1, Mother’s Day 5/12 – hit the nearest date right and you might be able to participate in the other 3 w/o conflict

COT: 30 second moment of meditation.

Tags: thepatriot, Jenner, Bone, Smokey, bogey, Wedding Singer, Boardwalk, Shake ‘N’ Bake, Ice Tea, citrus, CableGuy, SAAS, Obadiah, @Picasso

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hamilton Softball strength training

Date: 2024-04-29
AO: hamilton
Q: Defiance
PAX: Booking, Gherkin, Hobbyhorse, Legacy, Popeye, Strange Brew, DR Pax Kenary (Shenandoah) FNGs: None
COUNT: 8

WARMUP: Pearl Jam
THE THANG: 3 sets of 10 coupon exercises Tabata style. 45 seconds on, 15 seconds off.
Tricep press, curls, burpees to step ups, bent over rows, calf raises, goblet squats, chest press, shoulder taps, mountain climbers, and thrusters.
MARY: American hammers, flutter kicks, toy soldiers, dirty dogs, donkey kicks, recover
ANNOUNCEMENTS: lots going on – check the channels. Convergence 6/1 Roosevelt island.
COT: Q is reading “extreme ownership” and learned that taking extreme ownership does not mean doing everything yourself. Instead it means planning, articulating a clear vision, ensuring everyone is clear on what and the why, then empowering others to lead. Check it out if you haven’t read before.

Tags: hamilton, Booking, Gherkin, Hobbyhorse, Legacy, Popeye, Strange Brew, DR Pax Kenary (Shenandoah)

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acropolis Murph prep with real pull up bars

Date: 2024-04-29
AO: acropolis
Q: Doodles
PAX: Papi, Peanuts
FNGs: None
COUNT: 3

WARMUP: sSHs, cherry pickers, imperial walkers, wGS, kobra, arm circles, and ran 1 mile. THE THANG:
5 sets of the following:
10 pullups (or as many as you can do and then hang)
20 merkins
30 air squats
MARY: big boys, pickle pointers, American hammers
ANNOUNCEMENTS: Murph, Bone thon, dads camp, convergence, F2 event soon
COT: AT teaches you that everything that is important isn’t important and everything that isn’t important is important such as water, indoor plumbing, warm dry clothes, etc. Take a moment to keep your priorities in perspective. Prayed prayer requests.

Tags: acropolis, Papi, Peanuts