Author: f3nano

Date: 2024-02-13
AO: thegeneral
Q: citrus
PAX: Fairweather, Toolbox, Lazlo
FNGs: None
COUNT: 4
WARMUP: SSH, WMH, cherry pickers, down dog, worlds greatest stretch

THE THANG:
Retread of the past 6 years of IPC. YHC clearly underestimated how much work this would be, and the PAX only made it through 3 years. Feeds right into the COT…

2018-W1
50 Air Squats
40 BigBoi Sit Ups
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run 400m

2019-W2
10 Manmakers
20 Overhead Presses
30 KB Swings
40 Goblet Squats
50 Incline Block Merkins
Run 400m

2020-W2
25 Decline Merkins
25 Blockees
25 Coupon squats
25 kettle bell swings
25 Chest press
25 High pulls
Run 400m

MARY: LBC, flutter kicks, penguin crunches

ANNOUNCEMENTS: CSAUP March 2. Congrats to @fairweather on his upcoming wedding and move to Durham for biz school! Congrats to @toolbox on his new house!

COT: Things don’t always go as planned. Try to find the fun in those things anyway.

Tags: thegeneral, Fairweather, Toolbox, Lazlo

Date: 2024-02-13
AO: atlantis
Q: Hammerhead
PAX: Deflator, Infinity, Smokee, True North, @Windtalker
FNGs: None
COUNT: 6

Warmup Circle
SSHs (Straight)
Wille Mays Hayes
Windmills (Quioxotes)
Good Mornings
Hillbilly Walkers
Cherry pickers
Imperial Walkers

Super Bowl Trivia- themed

Spiderman Pushups 7 reps (total #rings Montana, Young, Mahomes) Elevator Airsquats 55 pts by 49ers in SB 24
Mountain Climbers 47 points score in SB 58
…etc…
Side Plank Challenge
Arm Circles
Plank Jacks
Primetime Merkins
Carolina Dry Docks
Derkins

ANNOUNCEMENTS: outta time
COT: Todays Message heading into Lent
“Don’t crave the contentment of a comfortable life!” – from the Rabbi at Temple Micah to my neighbor Avi at his Bar Mitzvah

Tags: atlantis, Deflator, Infinity, Smokee, True North, @Windtalker

Date: 2024-02-13
AO: delphi
Q: Blue Steel
PAX: Nano, Megatron, Rambler, Crop Duster, Blue Steel, K-Pop, Juneau, Pop Fly, Peanuts FNGs: None
COUNT: 9
WARMUP: SSH MP Hillbilly Waybacks
THE THANG:

Isolated curls on thighs with block
4 Count Burpee horizontal press
Squat position Standing overhead press with block
Standing High pulls with block waist to chin
Decline Tricep extension
2 Count On your 6 perform block press/leg extension out and back combo KBS
Alternating jump lunge with block
Power Clean thruster
KB Side pulls (The Lawnmower) we missed this one!
On Back, block overhead pull, and leg raise combo
Leg scoops with block
Windshield wipers with block, legs straight and arms straight. Legs go one way and legs go opposite

MARY:

Dirty Dogs hold at top
Super Phelps
On your 6 torso twists
Isolated elevated torso twists

ANNOUNCEMENTS:
What they said
COT:
Mental toughness
If you know you know
Create your own COT it can happen but you got to show up
Make the better choice every day every damn time. You only got one life and sometimes only 1 chance Don’t regret it

Tags: delphi, Nano, Megatron, Rambler, Crop Duster, Blue Steel, K-Pop, Juneau, Pop Fly, Peanuts

Date: 2024-02-12
AO: horizon-ao
Q: Magoo
PAX: Classified, Disco, Attache’, Purple Rain, SPINAL TAP, sticks, Yardbird, 3 mile, Kodiak FNGs: None
COUNT: 10
WARMUP: Assorted Stretches; coupon search
THE THANG: coupon exercise (blockie, KB swing, floor-to-ceiling etc); short run; body weight exercise (dip, heal dip, wall sit etc); short run; repeat
MARY: body saw (short version), flutter kick/scissor combo, heals to heaven, superman merkins, plow stretch
ANNOUNCEMENTS: March 2 Clusterleaf CSAUP at APS Outdoor lab, Faruquir county. Overnight version available. THERE WILL BE MUD.
COT: I didn’t have much of a plan (or sleep) today and @attache nixed the neighborhood run, so today’s workout was 100% off the cuff. I hope you got what you needed and maybe had some fun.

Tags: horizon-ao, Classified, Disco, Attache’, Purple Rain, SPINAL TAP, sticks, Yardbird, 3 mile, Kodiak

Date: 2024-02-12
AO: thefarm
Q: Firehead
PAX: Infinity, Trolley, Gekko (Keith Capp), Lumbergh, Matthew – Running Man FNGs: None
COUNT: 6
WARMUP:

Arm Circles
Hillbillies
Willie May Hayes

THE THANG:

Escalator:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
(Q audible to NOT do Bonnie Blairs x 35 on last round)

MARY:

American Hammers, Ring of Fire, Rosalitas, WWIs, Flutter Kicks, Penguin Crunches

ANNOUNCEMENTS:
Running Man has Q on Wednesday

COT:
Comment on Travis Kelce moment of yelling a Chief’s coach Andy Reid. Kelce let his frustration and emotions get to him almost knocking his coach off balance. The coach maintained his composure as teammates pulled him away. Minutes later Kelce hugged the coach, with Reid patting him on the back. These two have history working together and know in the end they need to support each other.

Sometimes we lose control or sometimes those we love or respect may lose control with us. We should do our best recognize our mistakes and/or control ourselves in the face of emotion. Remember who we are and continue to love and work with our friends, family and co-workers to achieving our best.

Tags: thefarm, Infinity, Trolley, Gekko (Keith Capp), Lumbergh, Matthew – Running Man