Category: Uncategorized

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Bears bunnies and ducks

DATE: 2022-04-01
AO: Patriot
Q: Booking
PAX: Legacy, Spokes, CableGuy, Fish Fry, Lucius, Big Short, Sunshine, Roadkill, Flipper, Shake ‘N’ Bake, Anchor Man, Lazlo, citrus, Toolbox, Old Bay, Maj. Payne, Maguire FNGs: None
COUNT: 18
WARMUP: SSH, Imperial Walkers, Windmills, Cherrypickers, Michael Phelps, fellowship lap THE THANG:
Murder Bunnies from end zone to end zone stopping every 20 yards for the following: Coupon overhead press
Coupon curls
Coupon low rows
Coupon cheat press
Coupon merkins
Sprint to next end zone without coupon then calf raises

Bear crawl from opposite end zone back to the coupons stopping every 20 yards for the following:

Copperhead squats
WW 1
Merkins
Mountain climbers
Coupon toe taps once we reached the coupons again

Mix of Rifle Carries, Farmers Carrie’s and shoulders to get coupons down the field repeating the following coupon exercises from above.

Upon reaching the end zone with the coupon we did more calf raises

MARY: Flutter kicks, LBC, mule kicks, dirty dogs
ANNOUNCEMENTS: camping trip, Capital AO tour, other activities— see slack
COT: Q shared interaction he had with a retiring CEO who shared her outlook on life: first third of your life you are a learner, second third of your life you are an earner, final third be a returner. Give your gifts, time and talent to others when you can

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4 Strong in the gloom

DATE: 2022-03-31
AO: Freestate
Q: Winston
PAX: Deagle
FNGs: lefty, Dungeon Master
COUNT: 4
WARMUP:
25 ssh ic
15 hillbillies ic
15 mountain climbers ic
10 mirkins ic
10 toe taps ic
10 Abe vigodas ic
2 laps
15 el capitan out/back
10 cherry pickers ic

THE THANG:
2 min x 5 coupon series
Pax completes 20 floor to ceiling coupon lifts them 20 coupon rifle hold squats

Pax forms pairs
One person in high plank while other performs double coupon farmer carry from one end of blacktop to the other and runs back. Person in plank runs to other end carries coupons back. Repeat until each person has perform 4 farmer carries

MARY:
20 lbcs ic
15 reverse crunches ic
10 Freddie Mercuries ic
10 X factors ic
Protractor
15 flutters ic

ANNOUNCEMENTS:
N/A

COT:

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No Foolin’

DATE: 2022-04-01
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Kodiak, Mr Haand, sticks, Yardbird
FNGs: Attaché
COUNT: 7
WARMUP: SSH, walking toe touch, walking glute twist, MPhelps, CP, WMH, DDog/Cobra Fellowship lap
THE THANG: The Wall: Inverted Derkin, shoulder taps, T stabilizer, Mtn climber WMS: tricep dips (x3), seal claps, caterpillars
Bear crawl, step ups, Am hammer
2-Bench Merkin, Aerial Bench Merkin (debut)
Lunge Walk
Discovery: Aussies (x2), merkins, triangle stair run
MARY: rings of fire – LBCs, swimmers, J Lo
ANNOUNCEMENTS: new monthly challenge
COT: April 1’s a good day to reflect on what you (said you) want to do and what you’re actually doing – and re-align if needed. Be candid with yourself: avoid Fooling yourself. Accomplishing “easy” things may be harder than anticipated – but personally valuable once they’re done.