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delphi Running

Date: 2025-03-04
AO: delphi
Q: Rocket
PAX: Rambler, Peanuts, Crop Duster, NOAA, Nano, Gadget, Atlas, K-Pop, Doodles, Toolbox, Battleship, Ashe FNGs: None
COUNT: 13
Warmup

Mosey with butt kickers, karaoke, and high knees mixed in. Followed by typical dynamic stretches.

The thang:
Partner up. One person runs length of football field down and back (200 yards total) while the other does a calisthenics workout. Each round consists of 9 down and backs (can split with partner however you want)

1. pushups
2. Sit-ups
3. Squats

Mary = stretching

Announcements

Sunday morning rucks – 6:30 am at Peet’s

Rambler AT Section Hike – April 25-28 (3 day, 40 mile hike)

Street Cleanup – April 5th 7:00 am west Springfield high school

Comms Committee looking for talent

COT

Remember to celebrate the small wins

Tags: delphi, Rambler, Peanuts, Crop Duster, NOAA, Nano, Gadget, Atlas, K-Pop, Doodles, Toolbox, Battleship, Ashe

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thepatriot Round and Round we go

Date: 2025-03-03
AO: thepatriot
Q: Maguire
PAX: Wedding Singer, Lucius, Boardwalk, Lazlo, Smokey, Bob the Builder, bogey, Enron, Fiddler, Ice Tea, Memento, My Space, Rim Fire, SAAS, Shake ‘n’ Bake, Strange Brew, Trademark, Walker FNGs: None
COUNT: 20
WARMUP: Side straddle. Moroccans. Imperial Walkers. Hillbillies. Cherry Pickers. WMH. Downward Dog (OYO for My Space). Cobra Kai. Toy Soldier (also for My Space)

THE THANG:

Mosey to parking lot. Burpee Dans and Bear Crawls.

Mosey to theatre. AMRAP and Dora. One runner going two laps while the other exercises.

Merkin, Joe Louis, Step ups, Burpees, Dips
*wall sits in between to rest

Backside fast jogs and then Aussie Merkins. 10 count. 7 count. 5 count. Then back to field.

MARY: Flutters. LBCs. And then a Wedding Singer stretch special.

ANNOUNCEMENTS: check channel and thanks My Space for Friday Q and Lucius for organizing a Sunshine tree cleanup yesterday. Sorry…I think I missed one pax as I think someone left pre photo.

COT: simple one. Talk Less. Listen More.

Tags: thepatriot, Wedding Singer, Lucius, Boardwalk, Lazlo, Smokey, Bob the Builder, bogey, Enron, Fiddler, Ice Tea, Memento, My Space, Rim Fire, SAAS, Shake ‘n’ Bake, Strange Brew, Trademark, Walker

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acropolis Stations at Acropolis

Date: 2025-03-03
AO: acropolis
Q: Hightower
PAX: Rambler, Doodles, Battleship, Peanuts, Blue Steel, NOAA FNGs: None
COUNT: 7
WARMUP:
Warm up exercises, followed by stretching

THE THANG:
Jog up to front courtyard of HS. Set up 7 stations

Station 1: med ball slam 10x, timer
Station 2: squat over bench
Station 3: incline Merkin
Station 4: med ball curls
Station 5: high knee step-ups
Station 6: decline Merkin
Station 7: dips
Bear crawl between each station.

Lap around parking lot between rounds 1 & 2.

Ricky Bobby back passing med balls.

MARY:
Flutter kicks, LBC’s, Ankle taps, Pickle pounders

ANNOUNCEMENTS:
Street cleaning Saturday, April 5 starts at 7am
Book club March 18
Rambler hike April 25 wknd

COT:
Deep breaths in & out, quiet meditation for 2 mins. Calm your thoughts before making important decisions.

Tags: acropolis, Rambler, Doodles, Battleship, Peanuts, Blue Steel, NOAA

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hamilton 11s and dice

Date: 2025-03-03
AO: hamilton
Q: Gherkin
PAX: Popeye, Legacy, Booking, Fitz-Hume, Goldfish
FNGs: None
COUNT: 6
WARM UP
SSH, Hillbillies, Imperial Walkers, M Phelps, WMH, Down Dog, WGS, Cobra Kai

THE THANG
11s
Burpees and WW2s running the width of the soccer field

F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and the next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the Point Exercise, and the Shooter continues to roll until he rolls the Point or craps out.
– Every roll, the PAX perform the number of reps of the Point Exercise equal to the number on the dice.
– If the Point is rolled, all PAX win, no exercise is performed, and the next pax becomes the Shooter.
– If the Shooter craps out by rolling a 7 before timing the point, all PAX perform 7 reps of that round’s exercise plus 10 burpees

Exercises:
4 – Overhead Press
5 – Thrusters
6 – Coupon Curls
8 – Coupon Squats
9 – Mucho Leggos
10 – Bobby Hurleys

Due to how the dice rolled, we worked a lot on thrusters, mucho leggos and Curls.

MARY
A. Hammers, Flutter kicks, LBCs

ANNOUNCEMENTS
• Convergence – Sat. June 7
• Announcement Channel

COT
• 94 years ago today (in 1931) the Star Spangled Banner became the National Anthem. • it was written by Francis Scott Key in 1814.
• Key watched the assault of Fort McHenry from a British Naval ship attacking Ft. McHenry. He had been sent to try to negotiate the release of prisoners, and then was held captive himself until after the battle because the British feared he would give away plans of their upcoming attack on Ft McHenry. • Key wrote the words, but not the music to the song.
• The music is from the British drinking song, “To Anacreon in Heaven”
– Anacreon is a Greek lyric poet, notable for his drinking songs and erotic poems.
– So our national anthem is set to music that was originally an ode to a Greek erotic poet.

https://www.kennedy-center.org/education/resources-for-educators/classroom-resources/media-and-interactives/media/music/story-behind-the-song/the-story-behind-the-song/the-star-spangled-banner/

Tags: hamilton, Popeye, Legacy, Booking, Fitz-Hume, Goldfish