Category: Uncategorized

DATE: 2021-08-18
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Mayberry, Old Bay, lightspeed
FNGs: Kombucha
COUNT: 6
WARMUP: SSH, Arm Circles, WMH, Cherry Pickers, Up/Down Dog, Lunging Hip Flexor Stretch THE THANG:
– fellowship lap
– 4 sprints up the cross-country hill
– DORA (100 Merkins, 200 BWS, 300 LBCs) with 20 team burpees after completion of each exercise
– “matriculate down the field”: lunge walk for ~10 yds then exercise: 10 hand release merkins / 20 mtn climbers IC / 30 seal claps / 40 calf raises / 30 seal claps / 20 mtn climbers IC / 10 hand release merkins MARY: flutter kicks, dead bugs, freddy mercuries,
ANNOUNCEMENTS: 9/11 stair climb
COT: YHC felt gratitude for F3 and fellow PAX which helped snap in after vacation. from the “book of joy”, humor and humility are pillars to joy. both stem from the Latin word “humus”, which is also delicious and can bring joy.

DATE: 2021-08-17
AO: Delphi
Q: Pop Fly
PAX: Glee, I-Beam, Rambler, Hoolihan, Dunder, swish, Switch
FNGs: Blue Grass
COUNT: 9
WARMUP: Stretching
THE THANG:
(1) 10 rounds of Blast Off (round of 11 merkins)
(2) Run up the hill at 50%, 75%, 100% (round of 11 merkins after each run) (3) Lunge, Lunge, Squat up the hill (round of 11 merkins)
(4) 100% up the hill
(5) Suicides x2 with 11 merkins + 11 squats
MARY: Social Bear Crawl Circle
ANNOUNCEMENTS: 9/11 is coming
COT: Be a goldfish

DATE: 2021-08-17
AO: Atlantis
Q: Infinity
PAX: Deflator, Grease Monkey, Bratwurst, Rogue, Booking
FNGs: None
COUNT: 6
WarmUp: Air Squats, Don Quixote, Cherry Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
100m Sprint
10 Chuck Norris Push-ups (aka, Knerkins)
10 American Hammers IC
10 Squat Kicks IC
Chuck Norris fact

4 Rounds of the Following:
20m of Roundhouse Kicks
Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 Chuck Norris fact

3 Rounds of the Following:
20m Standing Long Jumps (changed to walking lunges due to slippery conditions) 10 Break Dancers
20m Bear Crawls
CDDs
Chuck Norris fact

Mary: Australian Snow Angels, Sweat Angels, Reverse Plank Hold, Reverse Merkins, and Elbow Plank hold.

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

DATE: 2021-08-17
AO: Freestate
Q: Horshack
PAX: Deagle
FNGs: None
COUNT: 2
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC Cherry Pickers x 15 IC
Willie Mays Hayes x 10 IC
Windmills x 15 IC

THE THANG:
– Fellowship Mosey to Stairs of Insanity
– 9/11 Stair Climb 30 minute Time Trial
– 46 Stairs x 35 round trips = 1610 stairs
– Fellowship Mosey to back to FreeState

DATE: 2021-08-16
AO: Horizon-Ao
Q: Magoo
PAX: Brown Bag, Disco, Old Bay, 3 mile
FNGs: Kombucha, Atache (Who am I missing?)
COUNT: nine
WARMUP: Willie Mays Hayes, Cherry Picker, Imperial Walker, Lunge Twist, Side straddle hop, Roll ups OYO, Mountain Climbers THE THANG: 15 minutes AMRAP.

-10 reps at one station: Log Squats, Mericans, Curl/Press, Kettle bell swing. -Sprint, jog, karaoke, skip, whatever to mid-field; return to next station. Lather, Rinse, Repeat.
MARY: Plank Drag, Dead Bug, J-Lo, Superman, LBC, roll like a ball ANNOUNCEMENTS:
COT: