Author: f3nano

Date: 2024-03-22
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
WARMUP: Warmup Circle:

10 Good Mornings
10 Cherry Pickers
10 Wille Mays Hayes
10 Imperial Walkers
10 Hillbilly Walkers
10 Trunk bends
12* Side Straddle Hop Squares
5 Alternating Snow Boarders
10 Shuffle-shuffle touches
PARTNER HAMSTRING THRUSTS (standing side to side)

THE THANG: –The Thang–

Reflecting Pool Laps (partner up, Dora style; while 1 PAX runs their partner works)

50x Triceps extensions —
5x single count series of: Derkins – Merkins – CDDs – Erkins
5x four count series of: Mtn climbers (conventional) – Knee to Elbow climbers – Knee Tap climbers

*ROTATE Direction of each lap through 4 laps (CW then CCW)

The Motivator (abbrv. – started with 7 reps)

MARY:
Cool down
(Something for the 6)
15 4-ct Donkey Kicks
15 4-ct Dirty Dawgs

ANNOUNCEMENTS:
Next bonus WOD atlantis is Friday April 12th 0600

COT: Back to Basics
Slow Down, pay attention to form, do the thing the right way. Only Q what we can do.
Don’t overstrain, Overstress, Over program.

Tags: atlantis, Smokee, Windtalker

Date: 2024-03-22
AO: theaerie
Q: Chasqui
PAX: Chasqui
FNGs: None
COUNT: 1

WARMUP:
Side straddle hops, mosey, michael phelps, bats wings, leg kickers, side shuffle, butt kickers THE THANG:
-x2
Merkins w/shoulder taps
Run
Merkins w/mountain climbers
Run
Merkins w/jacks
Run

-x2
Curls
Run
Thrusters
Run
Rifle carry
Run

-x2
Coupon squats
Run
Coupon carry shuffle
Run
Burpees
Run

Mix stretches

ANNOUNCEMENTS:
Check the channel, warmer weather = getting out more

COT:
Like an engine, direct your energy into what needs it the most.

Tags: theaerie, Chasqui

Date: 2024-03-20
AO: horizon-ao
Q: Brown Bag
PAX: Purple Rain, sticks, Magoo, Mr Haand, Disco, Booking, vplaxico FNGs: None
COUNT: 9
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, Downdog/Updog
Fellowship lap with karaoke, high knees, butt-kickers and skips THE THANG: 6 sprints from midfield to endline and back EMOM
Run to Discovery entrance and split into 4 groups:
2x Merkins/Step-Ups/Aussie Merkins/Running Group (timer)
2x Shoulder Taps/Jump Squats/Dips/Running Group (timer)
MARY: Superman/LBC
ANNOUNCEMENTS: Convergence in June
COT: Thinking about getting up early and getting out in the cold is not fun, but actually being here is!

Tags: horizon-ao, Purple Rain, sticks, Magoo, Mr Haand, Disco, Booking, vplaxico

Date: 2024-03-21
AO: freestate
Q: Wildcat
PAX: Deagle, Bachelor, Horshack, Pigeon, Mark Michael, FIFA (F3 The Capital), CashOnly, Andrew Churchill, Dungeon Master FNGs: None
COUNT: 10

Side-Straddle-Hop: 25 IC
Plank Jacks: 15 IC
Rockette Hillbillies: 10 x 2 IC
Imperial Walkers: 15 IC
Noble Duke of York: (Mosey to hill, run backwards up hill, five Star Jumps at top, run down hill, five Merkins at bottom) Grab Coupons and bring them back to the four corners of the blacktop

Four Corners Coupon-icides: (1x)
Elf on a Shelf: 10 x 2 OMC
Valvano (“Don’t give up, don’t ever give up”): 20 Burpees OYO Extreme People’s Chair (with alternating leg kicks)
Rocky Balboas: (1 minute)

Shoulder taps: 20 IC
Pickle Pointers: 30 OMC
Rosalitas: 10 x 2 IC
Individual Medley: 5 Long Flutters, 5 Short Flutters, 5 Scissors, 5 Freddy Mercurys IC
Never, ever, ever: (The Race is to the Swift!): (race across blacktop, everyone stops when first guys finishes, race back from that position) x 3 Gore Al: (Hold an Al Gore on your six for 1 minute)

And, as an extra: Plankorama with Travoltas

Announcements: Third Thirsty Thursday tonight

COT: Happy Spring, gentlemen! Time for new growth, new beginnings. I started a kickboxing class yesterday, and starting to play pickleball regularly is next. I urge you to use this new season for some spring renewal of your own. How are you going to heal your spring fever?

Tags: freestate, Deagle, Bachelor, Horshack, Pigeon, Mark Michael, FIFA (F3 The Capital), CashOnly, Andrew Churchill, Dungeon Master

Date: 2024-03-20
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP: side straddle hops
Michale Phelps
Picking cherries
Windmills
Butt kickers
Frankenstein
THE THANG:
Song “Impression that I get”
5 jump squats and then burpee for duration of song

Mosey

Song “Peaches”
Hold high plank for song duration and do hand release merkin every time you hear Peaches Mosey

Song “better now”
Broad jump 10 yds and crab walk back for duration
Mosey

Song “Dance Dance”
Mix ab work form duration
Mosey

3 30 second wall stands
Motivator from 7
MARY:
ANNOUNCEMENTS:
COT: keep fighting and don’t let the world bring you down!!

Tags: theaerie, Rocketman