Author: f3nano

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Introducing the Pi-song and the Pi-ramid workout

DATE: 2023-03-14
AO: Delphi
Q: Nano
PAX: Peanuts, Doodles, Glee, Juneau, K-Pop, Lightyear, Pop Fly, Rocket, YNAB, Nano FNGs: None
COUNT: 10
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG: (Brought to you in part by chat-GPT)
* Pi-song…arguably the strangest Kate Bush song ever…As soon as the music starts, the PAX run around the circle. * Any number that is sung for a long time means 3 burpees. * Once completed do:
1. Hand release merkins or
2. Air squats
3. Switch up each time after the burpees
* Continue until another number is sung (burpees) or words are sung (run in circle)

* Pi-ramid workout: Starting at a line and bear crawl 5 yards and crawl bear back then do * 3 Merkins
*Repeat the bear crawls and do
* 3 Merkins and
* 1 Burpee
*The pattern repeats with the following exercises:
* 3 Merkins
* 1 Burpee
* 4 Air Squats
* 1 Burpee
* 5 jump squats
* 9 Calf raises
* 2 Dry Docks
* 6 Forward lunges
* 5 jump squats
* 3 merkins
* 5 jump squats
* 8 big boy sit-ups
* 9 calf raises
* 7 SSH
* 9 calf raises<- Made it to here!
* 3 merkins
* 2 Dry Docks
* 3 merkins
* 8 big boy
* 4 Air squats

MARY: Just time for Big Boys

ANNOUNCEMENTS: Get yourself signed up for the GTE35 even if it is just the morning beat down!

COT: Routines are so important! Start working on you daily routines, to include how you treat yourself (workout/eat well), how you treat and respect your love ones, and those around you. Good routines can sound restrictive, but in fact they help free up your time and mind, allowing you to place more of your focus on the big things. The things that will move you and everyone around you forward.

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Let’s do some hills

DATE: 2023-03-13
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Gherkin, Purple Rain, Kodiak, SPINAL TAP, Mr Haand, vplaxico FNGs: None
COUNT: 8
WARMUP: Goofballs, SSH, Cherry Pickers, WMH, Mosey
THE THANG:
Run up the hill after each round
Round #1: 5 burpees
Round #2: 5 burpees, 5 jump squats
Round #3: 5 burpees, 5 jump squats, 5 plank jacks
Round #4: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps
Round #5: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 10 lunges (count one side)
Round #6: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 10 lunges (count one side), 30 SSH
Round #7: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 10 lunges (count one side), 30 SSH, 20 Monkey Humpers

Mosey back to the field with some more SSH, Merkins, and Monkey Humpers MARY: SSH, Box Cutters, American Hammers
ANNOUNCEMENTS: Grunt in two weeks, Backpacking, Dad’s Camp
COT: Moment of Silence

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Corn Hole from Hell

DATE: 2023-03-10
AO: Aerie
Q: Lonestar
PAX: Chasqui, Passport, Rocketman, Stewie
FNGs: None
COUNT: 5
WARMUP: side straddle hops, Michael Phelps, arm circles, mosey lap
THE THANG: play balll game of corn hole!! Normal scoring. Team throwing simply tosses, the other team does exercises rotating between: bear crawl, crab walk, squats, jump squats, Freddie mercury’s, dying cock roach, merkins, Carolina dry docs. Total score each round and do rotation of exercises with reps equaling score. Ex. Score is 5-2, all do 5 burpees. Rotate between burpees, no hand push ups and rifle carry coupon (by yardage) MARY:
ANNOUNCEMENTS: kids beat down isn’t rescheduled to another week. Book club “Freed to Lead” by end of month.
COT: inspired by the book…let’s invite 2 people by the end of the month to grow!!!

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Misty Monday

DATE: 2023-03-13
AO: Patriot
Q: Flipper
PAX: Anchorman, Big Short, bogey, Bone, CableGuy, Ice Tea, Lazlo, Legacy, My Space, Sunshine, Wallace FNGs: Smokey
COUNT: 14
WARMUP: SSHs, Hill Billies, Windmills, Onion Pickers, WMHs, DDs, greatest stretch in the history of stretches

THE THANG: Group moseyed to the playground for 3 rounds of alternating toes to bars, durkins, and squats

Mosey back to the track for wall sit/bear crawls Ricky Bobby style.

Then performed 11s with burpees and Bonnie Blairs.

Finished it off with a game or Do or Die (thanks to #rambler for the idea)

MARY: LBCs, WWIs, and Toy Soldiers

ANNOUNCEMENTS: Grow Ruck, March Madness betting opportunities

COT: The Q recently had some family issues with an aging family member. Thanks to some different insight and perspectives from another family member, I was able to refocus my attitude and view. We can often benefit from talking about something with others that we wouldn’t normally engage in order to consider different points of view and perspectives. Find opportunities to do this throughout the week.