DATE: 2022-05-19
AO: Olympus
Q: Rambler
PAX: Hightower, Heatstroke (MeCa Region), YNAB, Glee, Yard Sale, Peanuts, Juneau FNGs: None
COUNT: 8
WARMUP: RB w coupon carry 1L. WMH 10x. CP 10x. MP 10x.
THE THANG: At ctr field Ludacris Standup Burpees. followed by partnered coupon climb/run of bleacher set 1. Return to ctr field for Moby Flower Alternating Plank, followed by partnered coupon climb/run of bleacher set 2. Return to ctr field for Imagine Dragons Thunder Squat Jump, followed by partnered coupon climb/run of Olympus entry stairs 2x.
MARY: Lots to include dead starfish crunch (Yard Sale struggled to keep his leg stationary – we’ll work on that! :)), some NC scissor kick hybrid, American hammers, LBCs, pickle pounders, ring of fire bear crawl with bag pull.
ANNOUNCEMENTS: Bone-a-thon. Ukraine fundraiser. Memorial Murphy + Picnic, Fri WOD
COT: prayers for a lost friend; reach out to a PAX you have not seen lately; the small, meek and humble can overcome; stop “smell the roses” and take note of nature’s beauty – let it center and humble you
FREE Flow
DATE: 2022-05-19
AO: Freestate
Q: Butter
PAX: CashOnly, Deagle, ShowMe, Horshack, Wildcat
FNGs: None
COUNT: 6
WARMUP: breathing, meditation, rotation, stretching
THE THANG: Sunsalutation A,B, Warrior series
MARY: seated stretching
ANNOUNCEMENTS:
COT:
Run fast and slow
DATE: 2022-05-18
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, Magoo, Brown Bag, Poe, Old Bay, vplaxico
FNGs: attache
COUNT: 8
WARMUP: SSH, IW, stretching
THE THANG:
Couple miles of Ricky Bobby around the neighborhood with some squats, mercans, and monkey humpers Finished off with some wind sprints back at the field
MARY: J-Lo, American Hammers, Box Cutters
ANNOUNCEMENTS: Boneathon and Tough Mudder in Philly this weekend COT: To go fast, go slow. Unless you are late then go fast.
Cleveland rocks!
DATE: 2022-05-18
AO: Patriot
Q: citrus
PAX: Anchorman, Big Short, Bone, CableGuy, Fish Fry, Lazlo, Legacy, Lucius, My Space, Speedo (Brad Luring), Sunshine, Wedding Singer FNGs: Flamingo (DR Cleveland), Finkle (sp?), Willis (Lucius 2.0!) COUNT: 16
WARMUP: SSH, arm circles, IW, hillbillies, 10 merkins, WMH, cherry pickers, 10 merkins, down dog, world’s greatest stretch
THE THANG:
Split into 3 teams
PART 1: 11s with merkins at each end, as a team
PART 2: Dodgeball!
Team 1 is the timer:
* 10 Aussie merkins
* 20 merkins
* 30 air squats
* 1 lap around the school
Teams 2 and 3:
* If you get hit or your ball gets caught, 2 burpee penalty
* Headshot penalty
* 2 burpees for hitter
* 2 burpees for hittee for being slow
(YHC was the only PAX to pay the hittee penalty)
Rotate when team 1 gets back.
MARY: Flutter kicks, LBCs, Yes/No’s, toy soldiers, 10 merkins
ANNOUNCEMENTS: Bone-a-thon Saturday (start hydrating now), Murph and picnic on Memorial Day (also Bone’s birthday). Bone-a-thon 2023 announcements start in June.
COT: Ladoris Hazzard Cordell became the first black female judge in NoCal almost by accident, because she never considered it as a career for her because she had never seen a black female judge before. Representation matters.
Innovating at Atlantis
DATE: 2022-05-17
AO: Atlantis
Q: Deflator
PAX: Infinity, Hammerhead, Grease Monkey, Riot
FNGs: DR Flamingo
COUNT: 6
WARMUP:
Best stretch ever
Shoulder stretch
Arm circles
Side straddle hops
Basic burpee
Copperhead squat
THE THANG:
Mosey to barriers, hop overs
Go back to grass area and to the s-shaped benches for an innovative workout.
Step up’s left and then right
7 burpees + lap
Urukins left and then right
6 double burpees + lap
Box jumps left then right
5 triple burpees + lap
5 Derkins left then right
4 quad burpees + lap
Bear crawl back and forth
3 penta burpees + lap
Side lunges left then right
2 septaburpees + lap
10 Dips
1 octa burpee + lap
MARY: No time for Mary but arguably covered under the multi-count burpees. ANNOUNCEMENTS: NA
COT: take a fresh look at the AO and try something new!
