Author: f3nano

Date: 2024-03-26
AO: thegeneral
Q: Gherkin , Hard Knox
PAX: Legacy, Spud, Toolbox, Traveler, Hobbyhorse, citrus
FNGs: None
COUNT: 8

WARMUP:
SSH, LBAC, IW, Hillbilly, Worlds Greatest Stretch

THE THANG:
• 3 sets of 10 exercises
• AMRAP for 50 sec, 10 sec rest
• 1 minute rest between sets

1 No Cheat Merkins
2 Sit-up (PAX choice as to what type)
3 Squats
4 Burpees
5 Mountain Climbers
6 Lunge (alt legs)
7 Airpress
8 Burpees
9 High Knees
10 No Surrenders

11 Hand Release Merkins
12 LBCs
13 Bobby Hurleys
14 Dancing Crab
15 Toy Soldiers
16 Curtsy Lunge
17 Seal Claps
18 Plank Jacks
19 Imaginary jump rope
20 Dips

3rd verse, same as the 1st

MARY:
Fellowship mosey to 50 and back
Side planks, flutter kicks

ANNOUNCEMENTS:
New ao – Hamilton,
Boneathon on Memorial Day,

COT:
Holy Week this week. The crowd can turn against us quick, and our hearts can be fickle as well. Let’s work on staying true and consistent to what matters and not swayed by the crowd.

Tags: thegeneral, Legacy, Spud, Toolbox, Traveler, Hobbyhorse, citrus

Date: 2024-03-25
AO: horizon-ao
Q: Purple Rain
PAX: Fish Fry, Kodiak, Magoo, Mr Haand, Purple Rain, vplaxico, @dinghy, @chalmers FNGs: None
COUNT: 8

WARMUP:
– Willie Mays Hays
– Cherry pickers
– Little bitty arms
– Side straddle hop
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap

THE THANG:
pair up, dora style; rotate
1. March Madness first half
– 3 basketball half court layups, 150 merkens
– Bobby hurleys, Bear crawl
– Rotate: tricep bench, suicide lines
2. March Madness second half
– 5 Three pointers around the arc, touch pole, partner feed
– 50 burpees, karaoke
– squats, suicide lines

MARY:
Flutter kicks
Box cutters

ANNOUNCEMENTS:
Bone-a-thon

COT: Be ready for your moment and enjoy the moment. These college players have spent hours over their lifetime practicing in the hope of reaching the NCAA tournament. They’ve worked hard to get to the point where they can take their shots on the biggest stage; be ready for your moment. For many it will also be the end of their competitive playing days and the last time they will play for their coach and with their teammates; enjoy the moment.

Tags: horizon-ao, Fish Fry, Kodiak, Magoo, Mr Haand, Purple Rain, vplaxico, @dinghy, @chalmers

Date: 2024-03-25
AO: acropolis
Q: Peanuts
PAX: Derecho, Hightower, NOAA, Blue Steel
FNGs: None
COUNT: 5

WARMUP: Done to One More Try per the request of Blue Steel. Just kidding- he really wanted Careless Whispers but my Spotify wouldn’t give it to him. Next time all Michael Bolton for you, buddy. SSH; HB; WMH; MP; DD; WGS; run a lap with some Frankensteins, buttkickers, SMs worked in
THE THANG: Per the usu: split into two teams. One team does dips and decline merkins on one sideline and other team does squats and KBS on the other sideline. Start with 10 reps and then switch sidelines. Add 10 reps until you get to 40. RB a lap MARY: ring of fire
ANNOUNCEMENTS: Murph. We will do Murph prep next Monday morning at GMU. Map to be provided. HT to lead the charge.
COT: A bunch of garbley gook. Main thing is Derecho will be departing for basic training in about 3 weeks so glad to have him out as he prepares for that journey.

Tags: acropolis, Derecho, Hightower, NOAA, Blue Steel

Date: 2024-03-25
AO: thepatriot
Q: Bone
PAX: Wedding Singer, Ice Tea, Booking, citrus, Bone, Hobbyhorse, Big Short, bogey, @smokey @skymiles @rooney @coconuts FNGs: None
COUNT: 12

WARMUP: Fellowship lap to actually warm up first. Side straddle hops, Root vegetable extractors, Willy Mays Hays, Michael Phelps, BWS, Downward Dog, Cobra Kai, merkins.
THE THANG: Tour of the AO with lunges in the parking lot, to high knees. Rockettes over the bike rack (did anyone actually do this, besides me?) and down to the arena. Count off by 2s: 1s are timers for 2s and vice-a-versa. Hop up the steps like the Easter bunny and run back to the arena while the other group performs box jumps then derkins then step ups, then wall sit. Mountain man poopers to stretch it out after the four rounds. Bear crawl to the benches for dips to be sure the Easter bunny can get heavy chocolate eggs up to the top shelf. Mosey to the basketball court for BWSs while the other group ran suicides on the court. To the wall for Jenner’s! This is a crowd pleaser and a time honored classic (one of the few new exercises introduced by the legend that worked out). 10 Australian push-ups as the timer for two rounds. Back to the field for a ring of fire 5 merkins per PAX.
MARY: LBCs, Freddy Mercuries, Toy Soldiers, Supermans, Flutter Kick – some weak style others strong. ANNOUNCEMENTS: Boneathon May 26th-ride your bike if you don’t run. Hamilton AO kicked off at TJ.
COT: Seconded bogey on checking in with others. Aristotle- The roots of learning are bitter; the fruit is sweet. YHC trained to qualify for Boston and lost 18 pounds in the process. This has caused a lot of knee pain due to lack of support from muscle atrophy. Learning is that proper training requires the whole package, eat right and do proper strength exercises to keep the supporting muscles strong.

Tags: thepatriot, Wedding Singer, Ice Tea, Booking, citrus, Bone, Hobbyhorse, Big Short, bogey, @smokey @skymiles @rooney @coconuts

Date: 2024-03-23
AO: thesandlot
Q: Hobbyhorse
PAX: Legacy, Boardwalk, Lazlo, Tibs
FNGs: None
COUNT: 5
WARMUP: Coupon mosey to Hayes Park picnic shelter; PAX move out the picnic tables; SSH; I-W; Hillbilly; Phelps; Arm Circle; Cherry Pick; WMH; DD; Greatest; Cobra
THE THANG: Mostly cadence of 5 burpee; 10 OH press; 15 merk; 20 curl; 25 coupon squat; 30 coupon calf raise followed by a F1 swervey lap through the park. Repeat. Mix in some some WW2s and Bonnie Blairs in the exercise circuit and some sprints in the lap circuit.
MARY: LBC; flutter kick; flutter kick with arms to sky (Toolbox style); F-Ms; return tables to original position ANNOUNCEMENTS: Hamilton at TJ Middle School soccer fields Mondays 0530 COT: Showing up is a differentiator.

Tags: thesandlot, Legacy, Boardwalk, Lazlo, Tibs