Author: f3nano

Posted on

olympus Hoops Out

Date: 2024-03-09
AO: olympus
Q: Hightower
PAX: Popeyes, Pop Fly, Doodles, Ashe, Monk, Nano, Derecho, SBF FNGs: None
COUNT: 9

WARMUP:
Several stretches then fellowship jog around LBSS. 1st in back courtyard for more stretching then air squats and derkins. Then back to fellowship jog to front of school for high knee step ups and more air squats. Then fellowship jog back to stadium steps.

THE THANG:
Hoops drills:
Partner layups
Partner stop & pop, jump shot & rebounds
Then split into 2 teams.
Stoppage for halftime circuit, then finish game.

MARY:
Ring of Fire

ANNOUNCEMENTS:
GA backpacking trip coming up in April

COT:
Tonight is Spring Forward, turn our clocks forward. Also great time to check in with your 2024 goals. Do they need to be reset, do new need new goals. We’re almost thru the 1st quarter, stop to align yourself with your 2024 goals.

Tags: olympus, Popeyes, Pop Fly, Doodles, Ashe, Monk, Nano, Derecho, SBF

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apollo No shortcuts

Date: 2024-03-06
AO: apollo
Q: Obadiah
PAX: Bluegrass, Juneau
FNGs: None
COUNT: 3

WARMUP: SSH, imperial walkers, downdog, WMHs, Michael Phelps,

THE THANG:
Pax 1 runs 1/2 track lap while Pax 2/3 do 10 Mercans and run diagonally on field to other corner. Pax 2 runs next half lap (200m) while 1&3 do 20 Mercans and run diagonal back to original corner. Pattern continues until lap Pax beats other 2 Pax to the spot.

This pattern continues but switch up of exercises again until track Pax beats field Pax.

No surrenders
Jump squats
Carolina dry docks
Big Boys
Dips
Dercans
Squats
Lunges

MARY: flutterkicks, gas pumpers, Freddy mercurys, toy soldiers ANNOUNCEMENTS: none

COT: no shortcuts. The shortcuts often end up being more difficult and arduous.

Tags: apollo, Bluegrass, Juneau

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horizon-ao Station/Coupon Fun

Date: 2024-03-08
AO: horizon-ao
Q: 3 mile
PAX: sticks, Magoo, Attache’, Kodiak, Brown Bag, Fish Fry, Disco, Old Bay, kombucha FNGs: None
COUNT: 10
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
Grab coupons
Break into groups of 3 or 4
Station 1 – 15 merkins / 10 Bonnie Blairs IC / 25 calf raises (commute; OH carry)
Station 2 – 8 blockees / 20 lunges / 25 copperhead squats IC (commute; farmers carry)
Station 3 – 15 shoulder press / 10 deadlifts / 16 round the world (commute; regular)

Repeat 1x, fellowship lap

*MARY:* Flutter Kicks, LBCs
*ANNOUNCEMENTS:*
*COT:* feel the fk out of your feelings. Simple, not easy.

Tags: horizon-ao, sticks, Magoo, Attache’, Kodiak, Brown Bag, Fish Fry, Disco, Old Bay, kombucha

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thesandlot King of the Wall

Date: 2024-03-09
AO: thesandlot
Q: Lazlo
PAX: Magoo, Forceps, citrus, Legacy, Lucius, Gherkin
FNGs: None
COUNT: 7
The Q was early this morning, after dropping off a carpool of kids for their own Saturday morning workout. We had some extra time so we spent it all giving Legacy crap about nobody knowing where the Sandlot is. Noting here that all the people giving him crap were at the Sandlot.

WARMUP: SSH, Imperial Walkers, Michael Phelps, merkins, squats, cherry pickers, Willie mays Hayes, merkins, squats, down dog

THE THANG: the PAX did a few rounds of individual work. Round 1: 50 no cheat merkins, 100 squats, and lunge across the field breaking it up however they choose. Round 2: 100 WWI, 100 Bobby hurleys, bear crawl across the field.

We then moseyed to the school for a long if the wall contest. Balls to the Wall, hold it for as long as you can. Gherkin could have gone all day from what I could tell.

Then Dora. 100 burpees, 200 flutter kicks IC, and 300 monkey humpers single count. Gherkin and @magoo got to subtract 10 burpees for the B2W heroics.

MARY: American hammers, tempo dogs and tempo donkeys.

ANNOUNCEMENTS: book club meets at 1700 at the beer garden

COT: the Q thought he’d be late this morning. But had full faith in his f3 brothers to pick him up if needed. Y’all are some good dudes.

Tags: thesandlot, Magoo, Forceps, citrus, Legacy, Lucius, Gherkin