Author: f3nano

Posted on

3-Man Hoops

Date: 2024-01-13
AO: thesandlot
Q: Hightower
PAX: Major Payne, Tim Leahy (Forceps), citrus, Kodiak, Boardwalk, Wallace, Defiance, Legacy FNGs: None
COUNT: 9
WARMUP:
7 for EC Ruck

Stretch & warm ups, followed by a couple laps of Rickey Bobby

THE THANG:
Pax stay together (4) Stations:

Station 1: 10 burpees, rest shuttle run 10, 20, 30

Station 2: 15 squat press, rest SSH

Station 3: 20 tri extension, rest bearcrawl out 10, crawlbear back

Station 4: 25 curls, rest Big Boy, WW II or Flutter kicks

Layup drill, jump shot, then split into (3) 3-man teams. 3 minute games, or 1st team to 2 points. Winning team stays on.

MARY:
Done at Station 4

ANNOUNCEMENTS:
Defiance becoming Site Q!
Burden Run coming Feb 10 hosted at Olympus, start of Lent season.

COT:
Recently watched interview with David Goggins, Willpower. We all have the same part in our brain, Anterior mid singular quartex. It’s like a tool, needs to be sharpened everyday, otherwise it won’t stay sharp. Doing uncomfortable things, pushing hard, stretches that part of your brain, which builds up your Willpower. Keep pushing hard Men!

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Vegas Baby

Date: 2023-11-25
AO: freestate
Q: Mumford
PAX: Baguette, Horshack, John Kluge, Pigeon, Winston, Cannoli, Deagle, Birdman, Mumford, Iron Dome FNGs: None
COUNT: 10
WARMUP: Motiv8or
Standing side crunches cadencex20
Mtn climb cadencex20
Disco cadencex15
Mosey, high knees on long sides
Mosey, ass kickers on long sides
Cherry pickers cadencex15
THE THANG:
Vegas to the core
Teams of thee. Each team trying to roll every combination of two dice. Keep going until any team competes every available roll. Infinite repeats. 2. Sprint to school front door and mosey back
3. 30 single-count LBCs
4. 4 single-count no surrenders
5. 15 bent over rows w coupon
6. 16 single-count standing side crunches
7. 17-cadence low plank
8. 18-cadence Bonnie Blairs
9. 19 diamond merkins
10. 10 burpees
11. 20 big boy sit-ups
11. Lap the court rifle carrying coupon

Mosey to stairs of insanity and back then repeat above without doing repeat roll exercises

MARY:
Penguin cadencex20
Leg lift Rosalita cadencex20
Outlaws cadencex10 other direction x10
Flutters cadencex20
Reverse crunchesx20
Low plank cadencex30
ANNOUNCEMENTS:
COT:

Posted on

Micro-Managed Supervisor

Date: 2024-01-11
AO: freestate
Q: Deagle
PAX: Winston, Horshack, Cannoli, CashOnly, Mumford, Iron Dome FNGs: None
COUNT: 7
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Merkins x 10 on Q
• Plank Jacks x 10 IC
• Mountain Climbers x10 IC
• Michael Phelps x 10 IC
• 2 laps around the blacktop, karaoke on the sides
• Frankenstein x 15 OYO
• Hairy Rockets x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
The Supervisor, running the exercises (Little wiggle room for numbers) • Curls (400)
• Dips (400)
• Overhead Press (350)
• Windshield Wipers (400 each side)
• Incline Merkins (600)
• Step Overs (600)

Burpee-a-side

MARY:
• Reverse Crunches x 15 IC
• Box Cutters x 10 IC each side
• Dolly x 15 IC
• The Pinguin x15 IC
• Dying Cockroach x 15 IC
• LBCs x20 IC

ANNOUNCEMENTS:
Super Bowl is coming…
Saturday is run workout

COT:
Winston shared about his uncle who passed away, and the importance of spending time with your loved ones, before it is too late…

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6×20

Date: 2024-01-12
AO: sparta
Q: K-Pop
PAX: Pop Fly, Peanuts, Doodles, Goose, Bluegrass, Blue Steel, Ashe, Hoolihan, Mounthe, 3 Down Range PAX FNGs: None
COUNT: 13

WARMUP: SSH, Sqaurs, Mericans, arm cirlces, wmh, 1 gasser
THE THANG:
3 Rounds
20x Squats (coupon)
20x Mericans (coupon)
20x lunges (coupon)
20x kettlebell swings (coupon)
20x flutter kicks
300 yard run

3 rounds
20x hand release mericans
20x curls (coupon)
20x calf raises (coupon)
20x mountain climbers
20x American hammers
300 yard run

MARY: none
ANNOUNCEMENTS: none
COT: New Years resolutions usually not sustained, try adjusting objectives to what type of person you want to be as oppose to things you want to do. If so say it, you will think it, and eventually you make believe it.