Author: f3nano

Date: 2024-01-03
AO: potomac-rising
Q: Baguette
PAX: Promoter, Greenspan, FIFA (F3 The Capital)
FNGs: None
COUNT: 4

WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Squat to kick through x 10 omc
• Gorilla Walk length of Court
• Mountain Climbers to knee slice x 10 omc
for demo: https://www.facebook.com/share/r/21YNGcEcATHeHAKM/?mibextid=jaSYs6

THE THANG:
• 5 Merkans
• 10 curls
• 15 shoulder press
Repeat 10x
Mosey the school

• 5 taint scrapers
• 10 curls
• 15 bent rows
Repeat 10x
Mosey the school

If not 620
• 5 coupon squats
• 10 skull crushers
• 15 coupon chest press
Repeat 10x or until 620

MARY:
• Halfway penguins x 20 IC
• Reverse crunches x 20 IC
• American hammers x20 IC
• Plankorama

ANNOUNCEMENTS:
Promoter taking Q next week

COT:
Happy freaking new year you jabronis!

Date: 2024-01-03
AO: ignite
Q: Popeye
PAX: Bootlegger, Kodak, Major Payne, meister, Kipchoge, Goldfish FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walker; Hillbilly; Cherry Picker, WMH; Downward Dog; Cobra Kai THE THANG: Classic 11s
Round 1: burpees and WWIIs
Halftime Entertainment: Silent 21
Round 2: lunges and dips
Mosey back with each pax calling 5 burpees
MARY: dirty dog, plank, and side plank with enough burpees to hit 100
ANNOUNCEMENTS: YHC will have the honor of being the next Site Q at Ignite. Thank you Major Payne for all you’ve done. COT: Don’t just focus on your own goals. Help others achieve theirs.

Date: 2024-01-03
AO: compound
Q: Doodles
PAX: Peanuts, Popeyes, Hightower, Booking, Big Bird, Cactus
FNGs: None
COUNT: 8
Cast your dice
WARMUP: SSH, michael phelps, arm circles, cherry pickers, cherry twists, down dog, kobra kia
THE THANG: Dice rolls- lined up on the goal line, each pax took turns rolling two dice – one white and one grey. White dice was the exercise, grey dice was transportation, number combined was they number of reps and distance. Round 1 was honest, Round 2 was double the reps and distance, Round 3 was triple reps and distance. Rolling doubles was automatic 10 burpees plus exercise. Exercises were:
1- burpees, 2 – merkins, 3 – WW2s, 4 – burpees, 5 – merkins, 6 – WW2s. Round 2 was: 1- jump squats, 2 – SSHs, 3 – Mike Tysons, 4 – jump squats, 5 – SSHs, 6 – Mike Tysons. Transportation were:
1 – bear crawls, 2 – crab/duck walks, 3 – spider crawl, 4 – sprint 40 yds, 5 – broad jumps, 6 – super mario’s
Monthly challenge numbers were approx. 75 burpees, 45 merkins, 50-ish WW2s. Alot to keep up with so plus/minus a few. MARY: yes we did. Flutters, pickel pointers, dips, WW2s.
ANNOUNCEMENTS: jan 11th 2nd event, convergence in march.
COT: New year, new you. Reflect and feed your mind with good books this year.

Date: 2024-01-03
AO: horizon-ao
Q: Magoo
PAX: Classified, Kodiak, Purple Rain, Mr Haand, vplaxico
FNGs: None
COUNT: 6
WARMUP: SSH, WMH, Mountain Climbers, K2s
THE THANG: Sequential 50 yd sprints interspersed with snow angel merkins, Disco Death Roll, Donkey Kicks, Prisoner Squat, No surrender, low plank, flutter kicks, etc and a few mosey laps MARY: more Imperial Walkers
ANNOUNCEMENTS: 100 burpee challenge. Get yours today!
COT: Do something that stretches your limits this year. It will be ‘fun’ – or at least memorable.

Date: 2024-01-03
AO: theaerie
Q: Chasqui
PAX: Lonestar, Rocketman, Stewie
FNGs: None
COUNT: 4

Warm-up
1 loop
Side straddle hops
Michael Phelps
Bat wings
Imperial walkers

The Thang
Jump rope
Burpees
Run
-repeat
Bodyweight squats
Merkins
Run
Lunges w/squat R/L
Plank w/shoulder taps
Run
High knees 60 count
Mountain climbers w/bear crawls
Crab walk w/big boy sit-ups
Pax Remix
Carolina dry docks
Ankle tap sit-ups
Box cutters
Hand release merkins
Burpees
Flutter kicks

Words of wisdom: embrace the challenges as stepping stones to growth.

Announcements: Kick off the year with an individual weekly challenge: walk/hike/run, report your time and distance by Sunday 5PM via SLT or message me. Use whatever app or method to record and tally it up by Sunday.