Author: f3nano

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thepatriot Spring Break Roadtrip

Date: 2024-03-27
AO: thepatriot
Q: Wedding Singer
PAX: Summit, Spokes, Boardwalk, Big Short, Spud, Booking, Skymiles, Coconuts FNGs: None
COUNT: 9

WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, Cherry Picker, Worlds Greatest Stretch, Fellowship lap

THE THANG:
Car trip escalator – each pax led a leg, including
– 10 merkins
– 10 overhead press
– 15 curls
– 10 WW2
– 10 Coupon Squats
– 10 low rows
– 10 toe tap IC
– 5 man makers
– 15 monkey humpers

MARY:
Leg lift over coupon, flutter with coupon, LBCs, side plank work, bridges, bird dogs, dirty dog, donkey kick, Superman’s, flutter kicks

ANNOUNCEMENTS: none

COT: Ask for help and support. You are not alone.

Tags: thepatriot, Summit, Spokes, Boardwalk, Big Short, Spud, Booking, Skymiles, Coconuts

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edge_of_reason Peak BLOOM

Date: 2024-03-21
AO: edge_of_reason
Q: Chef
PAX: Forest
FNGs: None
COUNT: 2

WARMUP:
20cc SSH’s
15cc Cherry Pickers
15cc Mountain Climber
20cc Imperial Walkers
15cc Don Quixote’s
Jog around field

THE THANG:

1) Peak BLOOM
Repeat circuit increasing exercise number with each round. 5->10->15->20->25->30? Burpees
Lunges
Outlaws
hellO Dollys
Merkins
Perform each round on the corresponding yard line. Bunny hop between yard lines

MARY:
Out of time

ANNOUNCEMENTS:
– Forest moving
– Chef’s M’s grandparents

Tags: edge_of_reason, Forest

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delphi Survive and Advance

Date: 2024-03-26
AO: delphi
Q: Flapjack
PAX: Rocket, K-Pop, Peanuts, Juneau, Megatron, Hightower
FNGs: None
COUNT: 7

WARMUP:
Mosey lap, SSH, Michael Phelps, Willie Mays Hays, Arm Circles, Hill Billies, Cherry Pickers, Butt kickers/high knees/karaoke around field

THE THANG:
March Madness 4 Regions: Legs, Abs, Upper Body, Full Body. 7 exercises in each region with reps for each tourney round (64, 32, 16,etc.)
LEGS REGION
64: Bobby Hurleys
32: calf raises with coupon
16: Box jumps
8: alabama ass kicker
4: bonnie blair with coupon
2: lunge to 20 and leap frog back
1: defensive slide to 50 and back

UPPER BODY REGION
64: curls with coupon
32: chest press with coupon
16: merkins
8: Dips with coupon
4: 4 sets of 4 shoulder press with coupon
2: 2 sets of 5 hand release merkins
1: set of 10 skull crusher

ABS REGION
64: LBCs
32: Freddie Mercury
16: flutter kick
8: hold plank until name 16 teams left
4: American hammers with coupon
2: sets of 10 WW1s

FULL BODY REGION
64: mountain climbers
32: bearcrawl to 32 and back peddle back
16: burpees while moseying down field and back
8: Q decided to expedite for sake of time; Farmer carry to basketball court. 4: 4 reps of curl/overhead press/squat.
1: 1 free throw each. Everybody shoots, made basket is mosey full court and back, but a miss is suicides. We only made two;. K-Pop and Rocket clearly practiced. One airball.

MARY: none, free throws/suicides
ANNOUNCEMENTS:
Murph coming up in May, look out for prep on Mondays
Road Cleanup Opportunity; talk to hightower for more info.

COT:
With NC State prowling for upsets again, Q read a passage from Jimmy V’s 1993 Espy speech. Takeaway was live life to fullest every day, you never know when it’s your last.

Tags: delphi, Rocket, K-Pop, Peanuts, Juneau, Megatron, Hightower

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atlantis March Madness wod

Date: 2024-03-26
AO: atlantis
Q: Hammerhead
PAX: Deflator, True North, Smokee, Windtalker, Bunyan, U-Haul FNGs: None
COUNT: 7
WARMUP:
Don quixotes
Cherry pickers
Will Mays Warrior Hayes
Snow boarders
C Skip in place
Side to Side hops
Forward and back hops
Star Plank demonstration

THE THANG:
Partner 60-second intervals:

60s of partner Line Hops w/twist movement (two hands holding Ball at all times) while partner:
Star Planks

60s of Ball Merkins*
while partner:
3/6/9 Parking Space Suicides

90s of Sun Gods*
while partner:
3/6/9 Star Planks

90s of partner Line Hops w/twist movement (two hands holding Ball at all times) while partner:
Star Planks

“TAPS”
Round One
Magic Number is 10
Pax forms up in a circle and playsTAPS.
– count the number of consecutive taps. *they have to be clean, meaning both feet are airborne when passing. For each count less than the magic number, each Pax owes a burpee

Add 10 to Magic Number each round of TAPS

Round Two Penalty: Jump Squats
Round 3 Penalty: Basic Burpees
Round 4 Penalty: Air squats
Round 5 Penalty: Merkins
Round 6 Penalty: Sun Gods (arm circles)
Round 7 Penalty: Side Straddle Hops

MARY: (out of time– did not do)
Mountain Climber Series
2 two 90s Cool-downs:
Single Count Plank Jacks ( following taps followed by 90 sec Alternating elbows/hands) Partner Back Extensions
Plank routine (90 sec Althernating shoulder)

ANNOUNCEMENTS:
Friday 12 April Bonus WOD at atlantis 0600

COT:
FROM INTERNATIONAL FAIR PLAY. ORG
https://www.fairplayinternational.org/history-of-fair-play-
Baron Pierre de Coubertin was the man who founded the Olypmpic Committee in 1894.
Sporting fights off physical and moral decay. He firmly believed: “There are not two parts to a man, body and soul; there are three, body, mind and character. Character is not formed by the mind, but primarily by the body. The men of antiquity knew this, and we are painfully relearning it. ”
He also emphasised that sport is a universal language and a catalyst for universal harmony capable of bringing people together and teaching them values like mutual respect, solidarity, tolerance and fair play.

Tags: atlantis, Deflator, True North, Smokee, Windtalker, Bunyan, U-Haul