Category: Uncategorized

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freestate Rockettes

Date: 2025-07-15
AO: freestate
Q: Dungeon Master
PAX: Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0 FNGs: None
COUNT: 6
WARMUP:
• SSH x15 IC
• Hairy rockettes x15IC
• Imperial walkers x15IC
• Inchworm with push-up x5OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls with coupon x20, x20, x20
• Overhead presses with coupon x15, x15, x15
• Deadlifts with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 2 (3 sets)
• Skull crushers x12, x12, x12
• Chest rows x15, x15, x15
• Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 3 (3 sets)
• Hoppin Burpees x10 OYO, x8, x6
• Rocky Balboas against coupon x20 OYO, x20, x20
• Lunges without coupons x10, x10, x10
• MOSEY twice around court

• Rifle carry across court, leave coupon. Sprint back to start, mosey back. Repeat 3x.

MARY:
• Butterfly sit-ups x10 OYO
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankarama

ANNOUNCEMENTS:
• Thirsty Thursday, July 17
• Ruck n’ float, July 26

COT: Do something good today

Tags: freestate, Mark Michael, Horshack, F3 Scabby, Brony, Shepherd’s 2.0

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acropolis Pentagon Stations

Date: 2025-07-15
AO: acropolis
Q: Atlas
PAX: Sunny, Doodles, Monk, Ashe, Peanuts, Crop Duster, spartan, Atlas, Swamwow FNGs: None
COUNT: 9
WARMUP:
Stretch your hamstrings
Willy may says
Piano man
Arm movement (open, close up down)

THE THANG:
1st round
Jump ropes
Exercise band with zizag
Angle griner
Imperial squat
Mount climbing

Run a lap

Second round
Jump ropes
Exercise band lateral
Perfect merkin
Spiderman plank
Air squat

3rd round repeat of the 1st round
4th round repeat of the 2nd round
MARY: None

ANNOUNCEMENTS:
Ruck & float
911 Stairs climb

COT:
Keep your face to the sunshine and the shadows will fall behind you” is attributed to Walt Whitman. It’s a metaphor for maintaining an optimistic outlook on life, encouraging one to focus on the good and not dwell on negativity.

Tags: acropolis, Sunny, Doodles, Monk, Ashe, Peanuts, Crop Duster, spartan, Atlas, Swamwow

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hamilton Simple but Effective

Date: 2025-07-14
AO: hamilton
Q: Goldfish
PAX: Legacy, Popeye, Hobbyhorse, Flat Tire, bogey, Deepak Bellani (Sloop) FNGs: None
COUNT: 7
WARMUP: The usual, SSHs, IWs, HBs, MPs, etc, etc followed by a fellowship lap

THE THANG:
25 inchworms, every 5 do increasing amounts of burpees (1 to 5)

10 sets:
30-3 by 3s in squats
20-2 by 2s in merkins
10-1 by 1s in burpees
mosey to midfield and back between each set

4 hamiltons – bear crawl to the 18, backward run to midfield, run to other goal line

MARY: LBCs x30 and Toy Soldiers (IC) x20

ANNOUNCEMENTS:
-2 percent and Booking have volunteered to help Q the 9/11 stair climb and are looking for more volunteers

-going away hang for Fitz-Hume Saturday 5-8pm, byob and byochair

COT: The Q remembered today was his wedding anniversary, which is just a bit too late. Told the pax to not be like him, and remember the important dates in marriage and life!

Tags: hamilton, Legacy, Popeye, Hobbyhorse, Flat Tire, bogey, Deepak Bellani (Sloop)