Author: f3nano

Date: 2023-11-10
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Gherkin, Kodiak, Magoo, Patchouli, sticks, vplaxico FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan NC, CP/WMH, rocking stretch, D Dog/Up Dog/Child’s Pose, Hamstring stretch, OYO
THE THANG: Ladder Run – Franklin Park to Dumbarton to Edison to 37th to Harrison, with stops to ladder up: 3 Merkins
6 Squats
9 Jump squats
12 T stabilizers
15 Monkey bumpers
18 Bear crawl
21 Shoulder taps
24 Mountain climbers
Mix in lunges and Rickey Bobbys en route
MARY: Alligator Drags
ANNOUNCEMENTS: Grunt tomorrow 0700
COT: Be open to things your kids ask to do with you 1:1. Who knew the story of Sky Shield could be told so compellingly?

Date: 2023-11-10
AO: theaerie
Q: Lonestar
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Start at goal line with -5 burpees
Monkey humpers to 10
10 yd line – 5 burpees + 10 merkins
Monkey humpers
20yd line – 5 burpees + 10 merkins + 20 thrusters
30 yr line – above + 30 Mt climbers
40 yd line – above + 40 squats
50 yd line – above + 50 big boys

MARY:
ANNOUNCEMENTS: regional Beatdown tomorrow and food ruck Monday COT:

Date: 2023-11-10
AO: apollo
Q: Obadiah
PAX: Bluegrass, Juneau, Monk
FNGs: None
COUNT: 4
WARMUP: SSH, downdog, cherry pickers, imperial walkers, mosey lap THE THANG:

Partered up (A/B)

Up murder bunny/back rifle carry after every exercise, yardage is the count

5yd – manmakers
10yd – WW3
15 yd – thrusters
20 yd – merkins on the block
25yd – windshield wiper (1 is 1)
30yd – curls

Partner A starts the round; partner B does a track lap and then picks up on the round wherever partner B is and play continues.

I think we got through 3 rounds

MARY: I can’t remember
ANNOUNCEMENTS: 11/11 Grunt
COT: Job 12:23 He makes nations rise and then fall, builds up some and abandons others. Republicans performed rather poorly on election night and elections have consequences, but we shouldn’t base our thoughts around the rise or fall of things, for this has been going on since the beginning. Our hope shouldn’t be in a particular person or cause, but rather the ultimate sovereignty of GOD.

Date: 2023-11-09
AO: edge_of_reason
Q: Quip , Card Shark
PAX: Forest
FNGs: None
COUNT: 3

WARMUP: In cadence:
10 Merkins
10 Imperial Walkers
10 Side Straddle Hops
Down: 10 Squats

WEATHER:
Balmy 50°
WARMUP:

THE THANG:
Dora 1-2-3
100 Merkins
200 squats
300 LBCs
Run 50yds in between

Motivator to 10

Balls to the wall 30 ct
Jog 1/8 mi
Sprint 100yd

MARY:
10cc Box cutters
10cc Fred mercs
50 sec Wall sits
30 sec high plank
30 sec elbow plank

ANNOUNCEMENTS:
Bros and Beers, location TBD, 3rd Friday
The Grunt (11-11 Lincoln Memorial 0700-0900)

COT:
Wisdom in legislation for Ohio
Peace for For Forest

Date: 2023-11-09
AO: olympus
Q: Battleship
PAX: Crop Duster, Derecho, Doodles, Flapjack, Glee, Nano, Obadiah, Peanuts, Rambler, Rollingstone FNGs: None
COUNT: 11
WARMUP: SSH, 🍒 Pickers, Willy Mays-Hays, HeadShouldersKneesNToes, DD, WGS, Cobra Kai, Child’s Pose
THE THANG: 10 reps per exercise, 5 Rounds total, all together. Alabama ass kickers (4ct), Burpees (single ct), Hill Billie’s (4ct), 🪳 toe touch (4ct), Makhtars (aka Glees? – 4ct), X-Factors (4ct), Heals to Heaven (4ct). 100 yard sprint relay
MARY: Pickle Pounders, Back Scratchers, Flapjacks SSH, pickle pushers, American Hammers, Superman Bunnies?
ANNOUNCEMENTS: Grunt 11 Nov, Clothing Drive, Food Serving to those in need 18 Nov, Rambler’s long walk 2 Dec, Glee’s punk rock workout 14 Nov.
COT: “Death and Life are in the power of the Tongue.” You can cause great harm or really uplift someone based on what you say to them. “Be quick to listen, slow to speak, and slower to wrath, because the wrath of man does no produce the righteousness of God.” Listen more than you speak; choose your words wisely, and be especially careful when you are angry, because we are prone to say things we regret when we are angry.