Author: f3nano

Date: 2024-02-08
AO: thehighlands
Q: Spud
PAX: Jag, Spud, Tibs, Traveler, Hightower
FNGs: None
COUNT: 5
WARMUP: a couple laps jogging and then some potato pickers and arm circles

THE THANG: :50 work and :10 rest for these 9 exercises. We did 4 rounds

1. HR merkins
2. Crunchy frog
3. Shoulder pretzels
4. Dips
5. Lunges
6. Shoulder taps
7. American hammers
8. Squats
9. Step ups

MARY: done throughout. We did hold plank until 45 minutes was up

ANNOUNCEMENTS: upcoming burden walk. Check it out. Kick off lent right. Prayers for those who need healing/comfort and for new life

Tags: thehighlands, Jag, Spud, Tibs, Traveler, Hightower

Date: 2024-02-07
AO: thefarm
Q: Infinity
PAX: Lumbergh, Squatter, Trolley
FNGs: None
COUNT: 4
Warm-Up: SSHs, IWs, Rockettes, WMHs, LBACs with leg raised, and Mosey

The Thang: Exercises for cold weather—keep warm with these exercises that maximize body movement, heat generation, and burn. These exercises also minimize the amount of contact with the cold ground or cold coupons. – 15 Bonnie Blairs
Mosey
– 10-1 Motivators
Mosey
– 10 Burpees
Mosey
– 20 Jump Squats
Mosey
– 20 Clapping Merkins
Lunge Walk 60m
– 20 Reverse Lunges, IC
Sprint 60m
– 20 OH Claps, IC
– 15 Bulgarian Split Squats, each leg
– 10 Flapjacks, IC
– 10 Speed Skaters, IC

Marvel Avengers exercises:
– 10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
– 15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– 12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) – 12 Pepper Pulse (Squat Jacks with arms in T position at the top)

Mary: Reverse Merkins, Australian Snow Angels, Sweat Angels, and American Hammers.

CoT:
Often, we try to escape our emotions instead of feeling them. However, escape leads to self-medication, usually in unhealthy forms. We were meant to feel various forms of being sad, lonely, bored, and stressed as part of our human experience. Allowing these emotions to dwell in us may be uncomfortable, but it is key to learning to cope with them in healthy ways. We need to learn to embrace our emotions, not escape them. Emotions are part of the human experience.
“Dr. Banner,” Captain America said, “Now might be a really good time for you to get angry.” “That’s my secret, Captain,” Dr. Banner replied, “I’m always angry.”

Bruce Banner had learned to embrace anger and control it, rather than trying to escape it and let it rule him.

“When you feel so mad that you could roar, take a deep breath and count to four.” – Daniel Tiger

Tags: thefarm, Lumbergh, Squatter, Trolley

Date: 2024-02-07
AO: thepatriot
Q: Booking
PAX: Pilgrim, Fredo, Lazlo, My Space, CableGuy, Wedding Singer, Big Short, Ice Tea, Coconuts, Shake ‘N’ Bake, Strange Brew, SkyMiles FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Michael Phelps, Cherry Pickers, WM Hayes, Cherry Pickers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
20 OH Press- Murder Bunny (MB) to 25-yard line-20 Curls-bear crawl to goal line- 20 merkins – jog MB to 50-yard line- 20 low rows- karaoke back to goal line- 20 big boys- jog MB to 25-yard line- 20 squats- karaoke back to goal line- 20 merkins- jog MB to Goal line- 20 coupon swings- back pedal to goal line- 20 big boys- jog

20 around the world- Rifle carry to 25-yard line- 20 swings- bear crawl to goal line- 20 flutter kicks-jog Rifle carry to 50-yard line- 20 curls- Karaoke back to goal line- 20 merkins-jog
Rifle carry to 25-yard line- 20 leg raises- Karaoke back to goal line- 20 flutter kicks-jog
Rifle carry to goal line- 20 toe taps- back pedal to the goal line- 20 merkins-jog

20 Calf Raises with Coupon

Bear Crawl to the 25- 20 mountain climbers- Bear Crawl back to goal line

MARY: LBC, Dirty Dogs, Mule Kicks, Toy Soldiers
ANNOUNCEMENTS: Super Bowl Squares/ CSAUP – see slack channels
COT: Live each day to the fullest- you never know what life will throw your way. Enjoy the happiness and memories that come with the good days, but also learn from the hard and bad days- these lessons make you stronger and able to better deal with adversity that we all face in life.

Tags: thepatriot, Pilgrim, Fredo, Lazlo, My Space, CableGuy, Wedding Singer, Big Short, Ice Tea, Coconuts, Shake ‘N’ Bake, Strange Brew, SkyMiles

Date: 2024-02-07
AO: compound
Q: citrus
PAX: Hightower, Popeyes, Peanuts, Doodles, Big Bird, Cactus
FNGs: None
COUNT: 7
THE WARMUP: SSH, Don Quixote, WMH, cherry pickers, whatever @Peanuts calls those arm crushers, Down Dog, world’s greatest stretch

THE THANG:
PAX divided into two teams, splitting a deck of cards in two. Each team drew a card, with standard rules of war deciding the winner. The winner go to choose to either: 1. Do the reps/exercises that both cards corresponded to, OR 2. Jump rope while the other team did the reps/exercises

Exercises were:
♥️ = lunges (IC)
♦️ = tempo squats (IC)
♠️ = merkins (IC)
♣️ = jumping pullups

JOKER = 10 burpees for the team that flipped it, plus they have to draw another card. Other team does 8 burpees.

Jumping rope was supposed to be the easy choice – if you flipped a couple of high cards, obviously you’d want to jump rope instead, right? Nope. The winners chose the exercises. Every. Single. Time.

MARY: LBCs, flutter kicks, Nolan Ryans

COT: This is the darkest, coldest, worst time of the year to be working out at 0530 outside. Nice work for everyone who has been making it out lately – it only gets better from here.

Tags: compound, Hightower, Popeyes, Peanuts, Doodles, Big Bird, Cactus

Date: 2024-02-07
AO: theaerie
Q: Rocketman
PAX: Jetstream, Renaissance
FNGs: None
COUNT: 3
WARMUP:

SSH
Windmills
Imperial and Hillbilly Walkers
Willy Mays Hayes

THE THANG:

A commonly used military baseline fitness assessment, the Army Physical Fitness Test (APFT), is a commonly administered challenge in events and the roster should be physically and mentally prepared.

“The APFT provides a measure of upper and lower body muscular endurance. It is a performance test that indicates a (roster’s) ability to perform physically and handle his or her own body weight. Army Physical Fitness Test standards are adjusted for age and physiological differences between the genders.” (From ArmyPRT.com)

The challenge:

– 2 Minutes: Maximum Push-Ups (Proper Form)
– 2 Minutes: Maximum Sit-Ups (Proper Form)
– 2 Mile Run (10 laps around the football field)

Did some weighted carries to and from the track.

Save your scores! We’ll do this again next year so we can see how we are doing. (Other WODs, like Murph or Cindy, are also helpful in the same way.)

ANNOUNCEMENTS:

– Super Bowl Squares fundraiser for Dungeon Master’s daughter! See Slack! – March 2nd: Rucking CSAUP

COT:

Whoever isolates himself seeks his own desire;
he breaks out against all sound judgment.
Proverbs 18:1

Don’t listen to the lies in the dark; you’re not alone.

Tags: theaerie, Jetstream, Renaissance