Category: Uncategorized

DATE: 2022-02-26
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, CashOnly, Butter, ShowMe
FNGs: DungeonMaster, Chief, Sherlock
COUNT: 9
WARMUP:
• 25 SSHs IC
• 10 Imperial Walkers IC
• 10 deep/slow alternating lunges IC
• 10 spiderman planks IC
• 10 shoulder taps IC
• 10 windmills IC
• 2 laps
• 10×4 arm circles IC
• 10 Cherry Pickers IC

THE THANG:
Relay #1

• Teams in people’s chair on wall.
• First team member bear crawls to cone and completes 5 burpees before bear crawling back to starting point. • Race continues until every team member has finished
• Losing team completes 10 burpees

Relay #2

• Teams in plank position in a line.
• Teams pass/push coupon down the line to last team member
• Team member completes a couponicide and returns the other end of the line

• Race continues until each team member has completed the couponicide • Losing team completes 10 burpees

Relay #3

• Teams in people’s chair on wall
• First team member runs down hill to and back from marked point returning to start
• Team completes 10 mirkins together before next team member completes run and team waits in people’s chair
• Race continues until each member has run and team completes 10 mirkins after each runner returns • Losing team completes 10 burpees

MARY:
• 10 Dying crabroaches IC
• 10 Dying cockroaches IC
• 10 reverse crunches
• 20 big boy situps single count
• 10 london bridges IC
• 2×5 bird dogs
• 30 flutters IC

ANNOUNCEMENTS:
COT:

DATE: 2022-03-07
AO: Patriot
Q: Roadkill
PAX: Anchor Man, CableGuy, Ice Tea, Lazlo, Lucius, My Space, Shake and Bake, Spokes, Vila, Wedding Singer FNGs: None
COUNT: 11
WARMUP: SSH, CP/WMH, Imperial Hillbillies, ‘Merkins, DD/CK, PAX split into pairs.
THE THANG: PAX pairs shared their origin stories while running a mile loop through the neighborhood. Alpine steps, bear crawls and crawl bears were employed to avoid running up the hills. Some ‘Merkins, planks, Al Gore’s and bike rack crawls were added for flavoring. Pairs finished with 20 burpees, taking 1 burpee off for every common element found in their respective original stories. MARY: Gas pumps, LBCs, flutter kicks, leg lifts.
ANNOUNCEMENTS: Boneathon in May, 4th of July on July 4th.
COT: Don’t wait until you’re old to worry less about what others think and open up to others.

DATE: 2022-03-04
AO: Atlantis
Q: Rogue
PAX: Riot, Infinity, Bratwurst, Rogue
FNGs: None
COUNT: 4
WARMUP: SSH, Rockettes, Runner’s Lunge, Copperhead Squats
THE THANG: Run five minutes, at timer stop and do a station workout and then continue running until timer sounds again for the next station. Stations:
1. 25 merkins, 25 Air Squats
2, 25 merkins, 25 Flutter Kicks (4-count)
3. 25 merkins, 25 Spider-Man Squats
4. 25 merkins, 50 LBCs
5. 25 merkins, 25 Air Squats
6. 25 merkins, 25 American Hammers (4-count)
All months
MARY: Hold Plank and end with ten merkins
ANNOUNCEMENTS: n/a
COT: Doing hard things now pays off in the long run. Thankful for the opportunity to do hard things with you all and push ourselves to be better men.

DATE: 2022-03-04
AO: Horizon-Ao
Q: Brown Bag
PAX: Mayberry, Magoo, Mr Haand, Kodiak, Old Bay
FNGs: Attache
COUNT: 7
WARMUP: SSH, IW, DQ, CP, WMH, LBAC (all x14), Downdog/COBRA
THE THANG: (1) PAX ran one mile (a little over 3x around permiter of soccer fields) at ~9:45 pace; (2) PAX each grabbed a coupon and performed the following exercises twice (14 Reps each time): Merkin/Upright Row, Derkin/Alpo, Werkin/Superman, Diamond Merkin/Kettle Bell Swing; (3) PAX ran one more mile at ~9:25 pace MARY: American Hammer/WWI (each with 14 reps and 2x)
ANNOUNCEMENTS: Check the ruck channel for Tri-State
COT: My twin boys are turning 14 today, thus we did everything with 14 reps and/or 2x. They are getting more into fitness and I look forward to them getting out here soon to get to know everyone.

DATE: 2022-03-04
AO: Patriot
Q: Booking
PAX: Flipper, Roadkill, Anchor Man, Big Short, Lucius, Elvis, Spokes, 2 percent, Shake and Bake, Vila, citrus, Bone, CableGuy, Lazlo FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Imperial Walkers, Cherry pickers
THE THANG: Fellowship lap to the parking lots where we did a series of Lt. Dan’s and bear crawls followed by calf raises. Mosey to nearby hill for a Dora: 100 merkins, 100 plank jacks, 100 WW 1 sit-ups. Mosey back up hill into a short duck walk. Back to the field for copperhead squats followed by a sideline to sideline run with progressive burpees at each side line starting at 1 progressing to 10 for a total of 55 burpees. Finished with body weight squats. MARY: LBC, flutter kicks, mule kicks, dirty dog, toy soldiers
ANNOUNCEMENTS: bone a thon coming up on Memorial Day weekend more to follow on slack
COT:you can’t pour from an empty cup. Fill your cup so you can give to others in your life. Be good way to do that is F3