Author: f3nano

Date: 2024-04-13
AO: thesandlot
Q: Boardwalk
PAX: Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None
FNGs: 1 None
COUNT: 6

WARMUP: SSH; MP; DQ; WMH; CP; DD; GSE; KK

THE THANG: Rings of fire with medicine balls and block ranging 10 – 35lbs (rotating weights between PAX every 10 reps for each exercise). Ring 1 (Upper body): 6 x 10 OH Press; 6 x 10 Curls; 6 x 10 Tricep Ext; 6 x 10 BO Rows; Bear crawl 2 x 40 Yd bear crawl; 2 x 40yd run. Ring 2 (Core): 6 x 10 WW3; 6 x 10 V Ups; 6 x 10 FKs; 6 x 10 LBC; 2 x 40yd SS Squat; 2 x 40yd run. Ring 3 (Lower body): 6 x 10 Lunges; 6 x 10 C Raises; 6 x 10 Squats; 2 Laps.

MARY: DD; KK

ANNOUNCEMENTS: Look for a blasts on Boneathon and CSAUPs

COT: Q’s thoughts on the reward of taking the time to invest in others.

Tags: thesandlot, Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None

Date: 2024-04-13
AO: olympus
Q: Pop Fly
PAX: Hightower, Ashe, Popeyes, Peanuts, SBF, Roddick, Dr J, Doodles FNGs: None
COUNT: 9
WARMUP: The good stuff plus the Scorpion
THE THANG: Traveling Jack Webb, Lunge Walk + Squats, Running Laps + Tick/Tock Burpees, Ultimate Frisbee MARY: Along the way during Ultimate Frisbee
ANNOUNCEMENTS: Road Clean Up, Convergence, Murph
COT: Personal responsibility

Tags: olympus, Hightower, Ashe, Popeyes, Peanuts, SBF, Roddick, Dr J, Doodles

Date: 2024-04-10
AO: freestate
Q: Deagle
PAX: Winston, Dungeon Master, Mark Michael, Cannoli, FIFA (F3 The Capital), Mumford, Bachelor, Brony FNGs: None
COUNT: 9
WARMUP:
– Mosey to the parking lot and back.
– Imperial Walkers x15 IC
– Hairy Rockets x15 IC
– Best worlds stretch x8 IC
– Shoulder Taps x10 IC
– Plankjacks x10 IC
– Merkins x10 IC
– Cobra-Kai x10 IC
– SSH x20 IC
– Michael Phelps x10 IC
– Willie Mays Hayes x8 IC
– Windmills x10 IC
– Cherry Pickers x10 IC

THE THANG:
– 1 & 10 (Burpees and Merkins)
– 5-4-3-2-1 Jacob’s ladder with squats

MARY:
– Dying Cockroach
– V-Ups
– Reverse Crunches
– Dolly’s,
– American Hammer
– Outlaws + Flutters

ANNOUNCEMENTS:
– None

COT:
– None

Tags: freestate, Winston, Dungeon Master, Mark Michael, Cannoli, FIFA (F3 The Capital), Mumford, Bachelor, Brony

Date: 2024-04-12
AO: thefarm
Q: Squatter
PAX: Firehead, IKEA, Moneyball, Infinity, Matthew – Running Man FNGs: None
COUNT: 6
WARMUP:
SSHs
Grady Corns
Don Quijote
Willie Mays Hayes
Imperial Walkers
Mosey around the triangle

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Merkins
200 – LBC
300 – Squats
100 – Merkins

Weird ring of fire: Bonnie Blairs and Hillbilly

MARY:
Rosalitas
Penguin Crunches
Rope climbers
American Hammers
A few other exercises as suggested by the PAX

ANNOUNCEMENTS:
Road cleanup Sat. April 27
Ruck tomorrow (Saturday)
Running Man has Q on Monday

COT:
Discipline is conditioning your brain to not give a crap if it’s hard or it hurts or it sucks. If it needs to get done, it gets done.
“Doing hard things” is a habit that must be practiced, or, like all habits, it will be lost.

Tags: thefarm, Firehead, IKEA, Moneyball, Infinity, Matthew – Running Man

Date: 2024-04-12
AO: horizon-ao
Q: sticks
PAX: Classified, Mr Haand, Kodiak, Attache’, Brown Bag, Disco, Gherkin, 3 mile, SPINAL TAP FNGs: None
COUNT: 10
WARMUP: IW, Hillbillies, Don Quixotes, SSH, Stretching
THE THANG:
Test 1: Run as many laps as possible in 12 minutes
Test 2: Stand without your hands
Test 3: Put on your socks, shoes, and tie your shoes while balancing on one foot Test 4: As many Merkins as possible
Test 5: As many WW1’s as possible

MARY: Stretching it out
ANNOUNCEMENTS: Boneathon, Convergence
COT: Thankful for the season change, warmer weather, and earlier sunlight.

Tags: horizon-ao, Classified, Mr Haand, Kodiak, Attache’, Brown Bag, Disco, Gherkin, 3 mile, SPINAL TAP