Category: Uncategorized

Date: 2025-04-11
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton, Trolley
FNGs: None
COUNT: 3
WARMUP:
10 mike phelps
10 real Michael Phelps
10 beet pickers
10 don quijote
20 side straddle hop
10 Willy mays Hayes
THE THANG:
40 step ups
10 ruck murkin
40 step ups
10 ruck murkin
Front carry sandbag while others lunge walk
Trade every base
40 ruck curls
43 step ups
10 murkin
43 step up
10 murkin
Shoulder carry sandbag bases /bear crawl
40 ruck curls
43 step ups
10 murkin
43 step up
10 murkin
Suitcase carry bear crawl staying oriented to first base post(2 laps) MARY:
20 lbc
20 flutter kick
20 penguin sit up
20 mountain climbers
ANNOUNCEMENTS: check slack
COT: remember to model what a loving relationship should look like in your house. / God presents us with challenges, we can accept them and get better, or resent them and get bitter.

Tags: ao-the-bullpen, Peloton, Trolley

Date: 2025-04-09
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– SSH
– LBACs – forward
– 5:1 Motivators
– LBACs – backwards
– SSH

THE THANG:
– Ruck around the entire park performing burpees, squats, lunges, and moseys throughout.

MARY:
– LBCs
– Boats & Canoes

ANNOUNCEMENTS:
– check slack

COT:
– thoughtful discussion between two PAX

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-04-09
AO: horizon-ao
Q: Magoo
PAX: vplaxico, SPINAL TAP, sticks, Kodiak, Disco, 3 mile
FNGs: None
COUNT: 7
WARMUP: stretchy bits including sliding hand down outside leg THE THANG: 2.8 miles of neighborhood hills with exicon refresher MARY: can opener
ANNOUNCEMENTS:
COT: Thanks for running with me!

Tags: horizon-ao, vplaxico, SPINAL TAP, sticks, Kodiak, Disco, 3 mile

Date: 2025-04-10
AO: olympus
Q: Rambler
PAX: Obadiah, Crop Duster, Monk, Flapjack, Nano, Ashe, Battleship, Toolbox, NOAA, Rollingstone FNGs: None
COUNT: 11
WARMUP: WMH, ssh, table top reverse leg stretch, WGS, motivators, mountain climber, merkins
THE THANG: 1. Ricky blockee, 2. stair run, 3. bear circle block push – left/right, WW3, some contorted thor exercise that Rambler mucked up 4. Stair run, 5. Stair run 6. 3x cycle – merkin, blockee, WW3. MARY: LBC, pickle pointers, bicycle, merkins
ANNOUNCEMENTS: April 24 2nd F West goes East event, Murph
COT: this community is a source of strength for each other. Engage. Draw from the group, contribute to the group. Reach out to someone you haven’t heard from and get them back out here. Would love to see YNAB, Megatron, Monte Karlo Glee back out here to name a few of the many…

Tags: olympus, Obadiah, Crop Duster, Monk, Flapjack, Nano, Ashe, Battleship, Toolbox, NOAA, Rollingstone

Date: 2025-04-10
AO: freestate
Q: Deagle
PAX: Horshack, Bachelor, Pigeon, Dungeon Master, Mark Michael, F3 Scabby, Brony FNGs: None
COUNT: 8
WARMUP:
– SSH x 25 IC
– Swingbillies X15 IC
– Plank Jacks X15 IC
– Shoulder Taps X15 IC
– Mountain Climbers X10 IC
– 10 Merkins OMQ
– Michael Phelps X10 IC
– Monkey Humpers x10 IC
– Hairy Rockets x10 IC
– Cherry Pickers x 15 IC
– World’s Greatest Stretch
Mosey to the stairs of insanity.

THE THANG:
– 2 rounds of the following
– Run: 5 burpees/10 merkins
– Up: LBCs/Plank
– Middle: Dips/Launges
– Down: Squats/Rocky Balboa
– Suicide in the parking lot with 5/10/15 merkins

MARY:
– Reverse Crunches x 15 IC
– Leg Lift Rosalitas x 15 IC
– Travoltas x15 IC
– Dying Cockroach x 15 IC
– Outlaws x 10 each side IC
– Scissors X10 + 10 Freddie Mercury + 10 flutters IC

ANNOUNCEMENTS:
– Check Slack announcements channel for up-to-date announcements.

COT:

Tags: freestate, Horshack, Bachelor, Pigeon, Dungeon Master, Mark Michael, F3 Scabby, Brony