Category: Uncategorized

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horizon-ao Benchwarmers

Date: 2025-08-08
AO: horizon-ao
Q: SAAS
PAX: Disco, sticks, Old Bay, Attache’, Kombucha
FNGs: None
COUNT: 6
WARMUP: usual
THE THANG: all movements on the bench:

3 rounds
– 10 dirkens
– 10 incline diamond merkins
– 10 dips
– 10 Carolina dry docks

3 rounds:
– 10 step ups
– 10 Bulgarian split squats per leg
– 10 Bulgarian calf raises per leg
– 10 cactus squats

3 rounds
– 10 seated leg raises
– 10 toe taps
– 10 incline shoulder taps

Mosey down the sidewalk and up the stairs after each round

MARY: 50 LBCs

ANNOUNCEMENTS: 9/11 is on 9/11

COT: I recently organized a family reunion, the first since 2009. We’re not an especially close family. I appreciate the F3 principle “freed to lead”, you don’t need anyone’s permission to organize something.

Tags: horizon-ao, Disco, sticks, Old Bay, Attache’, Kombucha

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thehighlands Mexican fiesta

Date: 2025-08-07
AO: thehighlands
Q: Katniss
PAX: LTD, Malware
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the pax used Mexican tunes to exercise. First was La cucaracha with a series of single leg exercises. Followed by El Ricky de Bobby. Next was a combo of cardio accompanied by Despacito. Then more el Ricky de Bobby. Next was arm exercises alongside Gasolina. Then more El Ricky de Bobby. Last was leg exercises.
MARY: sombrerOs , folding tacos, flutter kicks, el penguins crunches. Hold the plank for the length of the song “Tequila.” ANNOUNCEMENTS: 9/11 stair climb
COT: we all work hard and lead disciplined lives. When you have the time and the company, make a good “bad” choice and drink that extra tequila shot!

Tags: thehighlands, LTD, Malware

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olympus got clapped

Date: 2025-08-07
AO: olympus
Q: Toolbox
PAX: Peanuts, Obadiah, NOAA
FNGs: None
COUNT: 4
WARMUP: The usual suspects, she, windmill, squat walkers, mtn climbers, Perkins, runners stretch…etc
THE THANG: murder bunny 10 yards, variant of Chest, Lego, Abs, Plyo exercises with blocks down the field, stop in end zone, run the stairs, back to the blocks and return to start with different ways to travel in 10 yard increments. MARY: flutter kicks, bicycles, toe taps
ANNOUNCEMENTS: Hightower throwing a party everyday this week….that’s what I heard. Toga optional?
COT: When encountering different people with different opinions and views look inward at your own biases and prejudices before pointing fingers/judging/dismissing the other. You may still arrive at the same place but you’ve been a little more considerate of another view and that’s a start. If more people did this, we might have fewer problems or less severe ones.

Tags: olympus, Peanuts, Obadiah, NOAA