Author: f3nano

Date: 2024-02-09
AO: theaerie
Q: Rocketman
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:

SSH
Little Bitty Arm Circles
Mountain Climbers
Windmills

THE THANG:

Three movements:

1. Thrusters
2. Sandbag pull throughs
3. Sandbag situps

Then a simple rep scheme: 16 – 12 – 8 – 12 – 16

Finished up with tossing the sandbag down the field and carrying it back around the field.

MARY:

Flutter kicks
Freddie Mercurys

ANNOUNCEMENTS:

– March 2nd: Rucking CSAUP sign up available
– Late February social coming up soon!

COT:

1 Blessed is the man
who walks not in the counsel of the wicked,
nor stands in the way of sinners,
nor sits in the seat of scoffers;
2 but his delight is in the law of the Lord,
and on his law he meditates day and night.

Psalm 1:1-2

Tags: theaerie, Stewie

Date: 2024-02-09
AO: thepatriot
Q: Legacy , Ice Tea
PAX: Popeye, Overthrow, Smokey, Vila, Big Short, bogey, My Space, CableGuy, Booking, Lazlo, SAAS, Boardwalk, Strange Brew, Coconuts, citrus, Hobbyhorse, Fish Fry, Sky Miles FNGs: None
COUNT: 20
WARMUP: SSH, Imp Walkers, Hill Billy, Root Vegetable Extractor (yes, that is what it is), Michael Phelps, Willy Mays Hayes, Moroccan Night Club, Downward Dog, Kobra Kai, WGS
THE THANG: An Escalator: a 5 spot, followed by a lap, then the 5 spot and a 10 spot, followed by a lap, and so on and so on–the exercises for the 5, 10, etc, spots were, in order, 5 burpees, 10 overhead presses, 15 merkins, 20 curls, 25 squats, 30 lunges, 35 calf raises–7 laps total making for 1.75 miles on the run MARY: LBCs
ANNOUNCEMENTS: Burden Run at Olympus tomorrow, Super Bowl Squares, 3.2 CSAUP–join the wave of sign ups!!
COT: Whether you are going into the office or working from home, the potential to feel isolated and to isolate yourself is always there. Don’t shut down–make an effort to reach out to others. Turn negativity into positivity.

Tags: thepatriot, Popeye, Overthrow, Smokey, Vila, Big Short, bogey, My Space, CableGuy, Booking, Lazlo, SAAS, Boardwalk, Strange Brew, Coconuts, citrus, Hobbyhorse, Fish Fry, Sky Miles

Date: 2024-02-08
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Wildcat, Cannoli, Dungeon Master, Mark Michael, Bluto FNGs: None
COUNT: 8
WARMUP:
• SSH x 25 IC
• Goof Balls X10 IC
• Monkey Humpers X15 IC
• Carolina Dry Docks X10 IC
• 2 Mosey around the blacktop
• Plank Jacks X10 IC
• Shoulder Taps x 10 IC
• Merkins X10 OQ
• Michael Phelps x10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
The Escalator
• 5 Derkins
• 10 Coupon Squats
• 15 Curls
• 20 Bend-Over Row
• 25 Chest Press
• 30 Air Pushes
Mosey between each round
Coupon-a-cide

MARY:
• Reverse Crunches x 20 IC
• Little Mermaid x 10 each side IC
• Windshield wipers x 20
• Superman Twist x10 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
– Potluck Super Bowl Party at the Horeshack’s
– CSUP coming up in March

COT:

Tags: freestate, Horshack, Winston, Wildcat, Cannoli, Dungeon Master, Mark Michael, Bluto

Date: 2024-02-08
AO: olympus
Q: Peanuts
PAX: Blue Steel, Doodles, Megatron, Crop Duster, Obadiah, YNAB, Rollingstone, Pop Fly, K-Pop FNGs: None
COUNT: 10
WARMUP: SSH; WMH; CP; DB; MP; DD; CK; Child’s Pose
THE THANG: Circled up with coupons and started the fun. Each Pax led count for 10 curls for a total of 100. Intermission (split into 2 groups of 5. Each group simultaneously did;

1 Pax BC x20 yds and back
1 Pax FC x40 yds and back
1 Pax RC x60 yds and back
1 Pax karaoke x80 yds and back
1 Pax sprint x100 yds and back

Upon realizing the Q’s arms had suffered irreparable damage during 100 curls, Q acquiesced to his infirmities and lowered the number to 5x reps each Pax for a total of 60 each for the remaining exercises:

KB swings
Bent over rows
Chest press
OH press

Feeling sporty fresh Q returned to the 10x reps per Pax for the final exercise: calf raises.

Of course in between each exercise the Pax had to take an intermission for the opportunity to play some pinball. Crop Duster admitted he would have to double down tomorrow to pay his debts to Blue Steel. Speaking of debts, those bookies must be chasing Rambler all over town – he is MIA.

MARY: went back around the circle for 🥒 pointers; 🐔 wings; FKs; WWIIs (for some reason Doodles thought he was Qing and made us do them with the coupons); toy soldiers; side planks; groundhog squats; dirty dogs; and some others that didn’t feel good ANNOUNCEMENTS: burden run; Super Bowl squares; glory days; CSAUP
COT: it wasn’t perfect or easy but we worked hard together, owned it and made it fun.

Tags: olympus, Blue Steel, Doodles, Megatron, Crop Duster, Obadiah, YNAB, Rollingstone, Pop Fly, K-Pop

Date: 2024-02-08
AO: edge_of_reason
Q: Chef
PAX: Quip, Loafers
FNGs: None
COUNT: 3
WARMUP:
15cc Don Quixotes
15cc grass grabbers
15cc forward arm circles
15cc backward arm circles
20cc Michael Phelps
Static Stretches:
– Leg stretches

THE THANG:
49 Burpees for the 49’ers
10 in each corner of the field and 9 in the center of field. Sprint along short sides mosey along long sides.

CHIEFS TABATA
20 on 10 off, 4x circuit
Calf raises
High jumps
Incline Merkins
Elbow Plank
Freddie Mercury
Squats

Quarter Pounder
Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps.

MARY:
10cc Alphabet
15cc Flutter kicks
15cc Hello Dollys
15cc Dying Roaches

ANNOUNCEMENTS:
Bros and Beers Friday 2/16!
Super Bowl Squares fundraiser

COT:
Health for Forest and M
Safe travels home for Loafers

Tags: edge_of_reason, Quip, Loafers