Author: f3nano

Posted on

atlantis 2024

Date: 2024-01-23
AO: atlantis
Q: Deflator
PAX: Infinity, Hammerhead, Smokey, True North
FNGs: None
COUNT: 5
Warmorama (100 reps each of us)

Imperial Walker x10
Arm circles x10F x10R
Don Quixote x10
Willie Mays Hayes x10
Side Straddle Hops x30
Merkin x20
Small mosey to 4th Street for 1900 reps Supervisor style (group accomplishment) 200 SSHops (200)
150 Merkins (350)
200 Squats (550)
150 Flutterkicks (700)
200 Calf Raises (900)
100 Sumo Squats (1000)
250 Crunches (1250)
100 Burpees (1350)
150 Mountain Climbers (1500)
100 Crunchy Frogs (1600)
100 Lunges (1700)
100 Plank Jacks (1800)
100 Jump Squats (1900)

That’s 2000 total. Mosey back to home base
Do a round robin, 24 count of 5 each plank off. That gets us to 2024.

Time left, somehow, so we finished with a LBC Potpurri.

Nic work, men! Crushed it.

Tags: atlantis, Infinity, Hammerhead, Smokey, True North

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edge_of_reason Burpees are Back

Date: 2024-01-25
AO: edge_of_reason
Q: Chef
PAX: Forest
FNGs: None
COUNT: 2
WARMUP:
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches

THE THANG:
1) Four Corners – lunge across end zone, 15 burpees, sprint down field, 15 squats, lunge across end zone, 15 burpees, sprint down field, 15 squats

2) Harley Quinn’s (up to 40) with LBCs and Bonnie Blair’s. Then SSHs and calf raises. Then Burpees and American Hammers. Two exercises are needed each round, Exercise A is performed on yardage that starts with odd number and Exercise B on yardage that starts with even number). Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth.

ANNOUNCEMENTS:
AMBAB this weekend

COT:
– Pray for direction on housing decisions for Forest and his M. – Pray for travel and a good vacation for Quip and his M.

Tags: edge_of_reason, Forest

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The Spartan 2500

Date: 2024-01-26
AO: thepatriot
Q: Pop Fly
PAX: citrus, Smokey, Boardwalk, 2 percent, Coconuts, Jag, Vila, Hobbyhorse, Flipper, Strange Brew, Lazlo, Popeye, Ice Tea, CableGuy, Shake ‘N’ Bake, Big Short, Wedding Singer, bogey FNGs: None
COUNT: 19
WARMUP:
SSHs, WMHs, Mike Phelps, 5x Burpees, Lunges, Double Leg Swing Reverse Lunges, WGS, 10x Merkins, Squats

THE THANG: The SPARTAN 2500
PAX ran about 1.4 miles today. They loved it. They nailed it. The crushed it.
Ladder of exercises / Partner runs backwards to the 50yd line and sprints back to goal line each time. 1 round: Cross Over Merkins (w/ Coupon)
2 rounds: Kettlebell Swings (w/ Coupon)
3 rounds: Bicep Curls (w/ Coupon)
4 rounds: Sit Ups (w/ Coupon)
5 rounds: Squats (w/ Coupon)
4 rounds: Overhead Press (w/ Coupon)
3 rounds: Lunges (w/ Coupon)
2 rounds: American Hammers (w/ Coupon)
1 round: Blockees (w/ Coupon)

MARY: PAX agreed that Mary had been accomplished during the course of the workout.

ANNOUNCEMENTS:
(1) BurpeeFest this Saturday
(2) Hightower’s ‘Burden Run’ returns on 10 February at Olympus

COT: “Success Comes From a Long Obedience in the Same Direction”

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Let’s Get Stoned

Date: 2024-01-26
AO: olympus
Q: Crop Duster
PAX: Battleship, Blue Steel, Crop Duster, Doodles, Hightower, K-Pop, Nano, Peanuts, Rambler, Dunder FNGs: None
COUNT: 10
WARMUP: side straddle hops, Michael Phelps, cherry pickers, lap around the track THE THANG: Rocks in hands –
Figure 8 sit ups
Super mans
Squat thrusters
Curls
Around the stomach
Legs raised skull crushers
200 yard run between sets
2-3 sets
MARY:
WW2
Rickey Bobby Plank per Hightower
Plank Superman’s

ANNOUNCEMENTS:
COT: