Category: Uncategorized

Date: 2025-05-13
AO: freestate
Q: Deagle , Horshack, Pigeon
PAX: Horshack, Pigeon
FNGs: None
COUNT: 3
WARMUP:
SSH, Swingbillies, Hairy Rockets, Merkins, plankjacks, merkins, mountain climbers, merkins, Michael Phelps, Cherry Pickers, Windmills.

THE THANG:
Poker – 4 rounds, each with 3 exercises (based on cards). In between Burpee-a-cide and mosey around the area.

MARY:
Butterfly, Rosalita, pickle pointer, penguins, protractor, flutters

ANNOUNCEMENTS:
Convergence, The Murph

COT:

Tags: freestate, Horshack, Pigeon

Date: 2025-05-14
AO: horizon-ao
Q: Disco
PAX: Kodiak, Magoo, Purple Rain
FNGs: None
COUNT: 4
WARMUP: SSH, MN Club, A Vigoda, C Picker, WMH, Worlds Gtst Stretch, D Dog, C Pose, OYO
THE THANG: Alaska Dora – The PAX took turns in pairs for Motion/Coupon activities: Bear Crawl/Curls (100)
Run Midfield/Snow Thtowers (aka Grave Diggers)(100)
Carioca/Chest Press (150)
Yves Poll/Igloo Stackers (3 x 18yds)
Lunge Walk/Kettlebell Seing (150)
MARY: Flutters, Plank Punch, Box Cutters, Donkey Kicks
ANNOUNCEMENTS: Murph. BoneaThon. Convergence.
COT: Emotional Intelligence includes awareness of new environments now for 2.0s who are back in the house, in a new city, seeking work, and otherwise putting down new roots. Be alert to the impact on yourself and your M as well as your 2.0: the impact may not be immediate or evident at first.

Tags: horizon-ao, Kodiak, Magoo, Purple Rain

Date: 2025-05-14
AO: ignite
Q: Hobbyhorse
PAX: Kodak, Goldfish, Big Short
FNGs: None
COUNT: 4
WARMUP: ssh, hb, wind, wmh, rve, Phelps, dd
THE THANG: head to bridge. 20 merkin and 20 squats. Start troll races across the bridge l; non trolls get a 7 Mississippi head start. If troll catches pax, troll can substitute a different exercise. Repeat with alternating trolls.
Head to church for dry exercises inc Hurley, shoulder tap, ww2, American hammer, smurf jack MARY: dog kick, donkey kick
ANNOUNCEMENTS: check channel.
COT: mental health and trying to balance self doubt so it’s not just a thing that holds us back

Tags: ignite, Kodak, Goldfish, Big Short

Date: 2025-05-14
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Bachelor, Brony
FNGs: None
COUNT: 4
WARMUP:
20 Side straddle hops (Jumping jacks)
20 Imperial Walkers
10 Side Lunges
10 Cherry pickers
20 Swinging billies
Mosey

THE THANG:
20 Squat jump
10 Slow squat
Quick mosey

20 High knees
10 High knee march
Quick mosey

20 Merkins
10 Slow Merkins
Quick mosey

10 Lunge
10 Slow lunge
Quick mosey

10 Burpees
5 Slow burpees
Quick mosey

20 Wall jump
20 Calf raise
Quick mosey

Repeat it all 1x

MARY:
20 Flutter Kicks (low)
20 Flutter Kicks (high)
20 LBCs
20 Spider-mans
20 American Hammers

COT:
Too many today fear commitment. The ability to make a commitment with words, to say “I’ll be there” or “I’ll do it”, though it limits your freedom, is beautiful. Let’s be the kind of people who do that. You can start with claiming a Q!

Tags: potomac-rising, FIFA (F3 The Capital), Bachelor, Brony

Date: 2025-05-14
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Lucius, Bone, citrus, Shake ‘n’ Bake, Strange Brew, Summit, LaForge, Enron, Fiddler, Prestige, Lazlo, Groundhog, Rim Fire, Bob the Builder, Wedding Singer, @cashapp FNGs: None
COUNT: 18
WARMUP: SSH, HB, WM, AC, RVE, DD, WG, CK, fellowship lap

THE THANG:

Line up on sideline with coupons in center of field:

Set 1: Lunge walk to coupon; 10 cadence toe taps; mosey to side line; 5 burpees; mosey to coupon; 10 cadence toe taps; lunge walk to side line; 5 burpees

Set 2: Repeat Set 1 + Bear crawl to coupon; 10 Durkens; mosey to side line; 5 burpees; mosey to coupon; 10 Durkens; bear crawl to side line; 5 burpees

Set 3: Repeat Set 1 + Repeat Set 2 + Space invader right to coupon; 10 cadence WW3s; mosey to side line; 5 burpees; mosey to coupon; 10 cadence WW3s; space invader left to side line; 5 burpees

Set 4: Repeat Set 1 + Repeat Set 2 + Repeat Set 3 + Crab walk to coupon; 10 Blockees; mosey to side line; 5 burpees; mosey to coupon; 10 Blockees ; crab walk to side line

MARY: DD; CK; BS

ANNOUNCEMENTS: Check the channels for the Murph; Covergence; and Bonathon

COT: Q shared a story of pride (and stress) in watching his 2.0’s dedication and perseverance pay off.

Tags: thepatriot, CableGuy, Lucius, Bone, citrus, Shake ‘n’ Bake, Strange Brew, Summit, LaForge, Enron, Fiddler, Prestige, Lazlo, Groundhog, Rim Fire, Bob the Builder, Wedding Singer, @cashapp