Author: f3nano

Date: 2024-04-12
AO: sparta
Q: Megatron
PAX: Obadiah, Peanuts, K-Pop, Blue Steel, Megatron, NOAA
FNGs: None
COUNT: 6

WARMUP:
Side straddle hop, Michael Phelps, air, squats, Mercians, lunges

THE THANG:
Short jog 50 deadlifts, 50 hand release push-ups, 50 jump squats, 50 clean and press, 50 mountain climbers, 50 flutter kicks, 50 clean and press, 50 jump squats, 50 hand release push-ups, 50 deadlifts, short jog

MARY:
Walk-outs, 90-90, stretching of the hip flexor

ANNOUNCEMENTS:
Trash pickup on 20 April (?) along Rolling Road
Murph 27 May – prep on going on Mondays at GM

COT:
Life is busy and our schedules reflect this. Typically if it’s scheduled or in our calendar, it has a priority. Don’t forget to prioritize and schedule time with those that are important to you to just have time with them.

Tags: sparta, Obadiah, Peanuts, K-Pop, Blue Steel, Megatron, NOAA

Date: 2024-04-12
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
WARMUP:
8 Side Straddle HOP Squares
8 imp Walkers
8 hillbills
8 WMH
8 trunk bends
8 snowboarders
8 forward Lunges

THE THANG:
Amphitheater Crawls
Alternating OYO Crawl Bear- Bear Crawl – Crab Walk – Duck Walk In between each lap mix in 1 to 3 exercises
10 Side Straddle Hops
10 Air Squats
10 Fwd Lunge
17 Merkins
10 Dirty Dogs
10 Knee Sweepers
10 Plank-to-Torso Taps
47 Plank Jacks

MARY: Outta Time
ANNOUNCEMENTS: Good news on the homefront (Re: Ms. Lillian)
COT: let’s stay true to our spiritual practices in the midst of society’s tug to the totally secular

Tags: atlantis, Smokee, Windtalker

Date: 2024-04-12
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Hightower, Old Bay, Shake ‘N’ Bake, Arson, Spud, Popeyes, Strange Brew, Hobbyhorse, bogey, citrus, Ice Tea, Legacy, Booking; Overthrow; Jenner; Groundhog; Pepco; Fritz-Hume; Pillsbury; MySpace;, None FNGs: 1 None
COUNT: 22

WARMUP: SSH; DQ; MP; CP; WMH; DD; KK
THE THANG:

Sets 1 & 2 (repeat):
-Lap;
-50 yds (10yd broad jump + 10 burpees, 10yd lunge + 10 V-ups, 10yd reverse lunge + 10 burpees, 10yd right-side SS Squat (aka space invader) + 10 V-ups, 10yd left-side SS squat + 10 burpees); -50 yds (10yd bear crawl + alternate 10 merkins and 10 shoulder taps)

Set 3:
-Lap;
-100 yds (10yd broad jump + 10 WWI; 10yd lunge + 20 LBC; 10yd reverse lunge + 10 DK-R, 10yd right-side SS Squat + 10 DK-L, 10yd left-side SS squat + 10 CR); 10yd broad jump + 10 SP-right leg lift, 10yd lunge + 10 SP-left leg lift, 10yd reverse lunge + 10 AH; 10yd right-side SS Squat + 10 GP, 10yd left-side SS squat + DD/KK)

Finish: Lap

MARY: None

ANNOUNCEMENTS: Sandlot tomorrow; look for blasts on CSAUP upcoming and training; Boneathon; Prayers for brothers Lazlo and @Defiance and their families; good memories re Major Payne.

COT: The little things. Q was reconnected with a former colleague this week who shared appreciation for how early investment in her career—basic things like taking a few extra minutes to explain things, showing genuine interest in her development, and giving a push/helping hand when needed—really changed the trajectory of things for her. The experience reminds us not to lose sight of how much the little things we can do for others can really make a difference.

Tags: thepatriot, CableGuy, Hightower, Old Bay, Shake ‘N’ Bake, Arson, Spud, Popeyes, Strange Brew, Hobbyhorse, bogey, citrus, Ice Tea, Legacy, Booking; Overthrow; Jenner; Groundhog; Pepco; Fritz-Hume; Pillsbury; MySpace;, None

Date: 2024-04-11
AO: thehighlands
Q: Spud
PAX: Hightower, Hard Knox, Jag, Toolbox, Spud, Katniss, Doubtfire FNGs: None
COUNT: 7

WARMUP: arm circles and potato pickers
THE THANG: 9 exercises – :50 on, :10 rest. 3 rounds with 3 minutes between. During that 3 minutes we did a couple lengths of the pitch. MARY: built in
ANNOUNCEMENTS: bone and thon and such
COT: thanks to the F3 organization. For connecting dudes who care.

Tags: thehighlands, Hightower, Hard Knox, Jag, Toolbox, Spud, Katniss, Doubtfire

Date: 2024-04-10
AO: compound
Q: Popeyes
PAX: Poe, Doodles, Monte Karlo, Yardbird, citrus
FNGs: None
COUNT: 6
WARMUP: SSH, jog around the parking garage with high knees, arm circles, air presses, merkins, frankensteins, karaokes and more merkins. THE THANG:
One Set =
10 pull ups, 20 merkins, 30 body weight squats
run and stair work
10 burpees, 20 merkins, 30 body weight squats
run back to underground garage with pull up bars

3 sets of the above

MARY:
50 Flutter Kicks

ANNOUNCEMENTS:
Bone-A-Thon, Murph, and 4/20 clean up at Olympus

COT: A reminder to be quick to listen, slow to speak and slow to become angry.

Tags: compound, Poe, Doodles, Monte Karlo, Yardbird, citrus