Author: f3nano

Date: 2023-10-13
AO: horizon-ao
Q: sticks
PAX: Yardbird, 3 mile, Poe, Trifecta, Kodiak, Mr Haand, Lazlo, Attache’, vplaxico, Classified FNGs: None
COUNT: 11
WARMUP: SSH, LBAC, Ankle Circles, Down/Up Dog, WGS
THE THANG:
Station 1
Pull up bar L sits
Wall ankle flexes (toes pointed up)
Hip airplanes
Deep Wall sits
Hamstring stretches

Station 2
Station 2
Backward hill runs
Downhill squats
Hip flexors on wall
Hamstring Stretch

Station 3
Bouncing split squats
Hop stop and drop
Ankle bounces

Station 4
Toe Jog
Duck Run
Ankle Run
MARY: LBC’s, Side Planks, Birddogs
ANNOUNCEMENTS: Grunt, Dads camp
COT: “If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” -John Wooden

Date: 2023-10-13
AO: sparta
Q: Peanuts
PAX: Blue Steel, Ashe, Crop Duster, Doodles, K-Pop, Monk, Nano, Bluegrass FNGs: None
COUNT: 9
WARMUP: SSH; WMH; CP; MP; AB stretch; Upper Back Stretch; DD; WGS; CK
THE THANG: Similar to yesterday with some new additions. Timer runs a lap around track with 10 SSHs. Pax circle around until complete full round and then start on round 2. Ashe really likes to work his forearms. MARY: Went around the circle 6 of us got a little of Mary
ANNOUNCEMENTS: dad camp is nearly over; grunt and rambler’s ramblings COT: relationships are hard.

Date: 2023-10-12
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Butter, FIFA, Mumford, Mark Michael, CashOnly, Greenspan, Dungeon Master, Pluto FNGs: None
COUNT: 11
WARMUP:
• SSH x 25 IC
• Swingbillies x 15 IC
• Carolina Dry Docks X10 IC
• Monkey Humpers X15 IC
• 2 laps around the black top
• El Capitan x 10 each direction
• Shoulder Taps x 15 on Q
• PlankJacks x 10 IC
• 10 Merkins on my Q
• Michael Phelps x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 10 IC

THE THANG:
Pax works in pairs, one pair sets pace, while others do exercise. • Round #1: pacers – 3 corners, moving two coupons (other holds plank)
• Round #2, pacers – 3 corners, 12 Bear Crawl, 23 Lounge Walk, 34 Bear Crawl (other holds plank) Exercises:
• Curls
• Overhead Press
• Coupon Squats
• LBCs
• Coupon Merkins
• Jump Overs

After each cycle, coupon-a-cide on the black top

MARY:
• Reverse Crunches x 20 IC
• The Pinguin x 15 IC
• Outlaws x 20
• X-Factor x15 IC
• Little mermaid x15 IC
• Scissors x 15 IC + 10 flutters

ANNOUNCEMENTS:
Dad’s camp

COT:
Deagle shared his wife’s family horrifying experience with the recent Hamas attack on their towns (few members of her extended family were kidnapped to Gaza).

Date: 2023-10-12
AO: olympus
Q: Peanuts
PAX: Blue Steel, Crop Duster, Doodles, Rollingstone, Rambler, Glee, Flapjack FNGs: None
COUNT: 8
WARMUP: SSH, IW, WMH, CP, DB, MP, DD, WGS, CK
THE THANG: PAX partnered up and rotated through following stations: mosey to bruin do 10x MHs mosey back (this is the timer for everyone else; farmer’s carry up and down ramp with 10x thrusters; 10x wall touch crunch and 10x Mike Tyson’s; run up and down stairs with 10x air squats; bear crawl up hill and crawl beat down with 10x merkins. Do as many iterations as you can until runners get back. One teams had rotated through all stations we switched it up. Included 10 OHP/ 10 curls; 10 BSS/10 calf raises. MARY: WW2s and something I can’t remember
ANNOUNCEMENTS: rambler’s show: daddy camp and walkathon. The grunt COT: make good choices

Date: 2023-10-12
AO: edge_of_reason
Q: Chef
PAX: Quip, Card Shark
FNGs: None
COUNT: 2
WARMUP:
20cc ssh
20cc grass grabbers
20cc hairy Rockettes
Static Stretches:
– Across arm stretches

THE THANG:
1) Four Corners – lunge across end zone, 10 burpees, sprint down field, 10 squats, lunge across end zone, 10 burpees, sprint down field, 10 squats

2) Quarter Pounder – 25 merkins, 50 squats, 75 mountain climbers, 100 SSH. Sprint to 25, 50, 25, and opposite goal line. Karaoke back each time

3) Plank Hurdles – 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone. Repeat back down field.

MARY:
25cc LBCs
10cc Flutter kicks

ANNOUNCEMENTS:
Bros and beers @Chefs on 10/20

COT:
Forest job hunt
Quip and M travel to family in
Card Shark health of family members
Chef parenting sans M next week