Category: Uncategorized

Date: 2025-01-20
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, Squatter, F-No, Firehead
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, Beet Pickers, arm circles, neck roles
THE THANG:
55 seconds on, 20 seconds off, circut
one arm alternative snatch 25lbs
sumo squat-35lbs
american hammers 25 lbs
jump squats
raise the roof
low plank
baseball arm twists 10 lbs
chest press- coupon

MARY: na
ANNOUNCEMENTS: Firehiead Wed, Squatter Friday
COT:
MLK, Stonewall Jackson, Amelia Earhardt, and Che Guevera all lived to the age of 39. Don’t count the years, make the years count. We don’t have to wait years to make a mark. Seize the day. Q turned 55

Tags: thefarm, Infinity, Squatter, F-No, Firehead

Date: 2025-01-21
AO: thegeneral
Q: citrus
PAX: Gherkin, Summit, Lazlo, Hobbyhorse, Boardwalk, Trademark FNGs: None
COUNT: 7
WARMUP: 4 burpees, 9 SSH, 4 burpees, Michael Phelps, 4 burpees, WMH, 4 burpees, IW, 4 burpees, hillbillies, 4 burpees, downdog

THE THANG:
4 exercises, 9 reps each
1. Tempo coupon squats
2. Overhead coupon press
3. Chest press
4. WWI situps

Followed by a fellowship lap, and then 1 burpee (adding 1 burpee per round).

A timer ran in the background, and every 4 minutes the PAX did 9 burpees.

The PAX completed 6 rounds of the circuit, and the timer went off 9 times.

126 burpees in the bank!

MARY: Nah, we good.

ANNOUNCEMENTS: Join the new announcements channel that Anchorman setup. I have it on good authority that announcements will in fact be posted there soon. In the meantime: AMBAB 1/25, Summit’s hike 2/1, Super Bowl squares 2/10, ARC 3/1.

COT: Yesterday saw the beginning of a new administration, which impacted a lot of people in a lot of different ways. Politics has always been about different ideas and people disagreeing. The difference now seems to be a lack of civility. Let’s bring back civility in our day-to-day as we encounter ideas we don’t agree with.

Tags: thegeneral, Gherkin, Summit, Lazlo, Hobbyhorse, Boardwalk, Trademark

Date: 2025-01-21
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Bluto, Cannoli, Dungeon Master, Horshack, Mark Michael, Pigeon FNGs: None
COUNT: 7
NOTE: 14 degrees cold, so we mixed in short moseys between every 3-5 exercises, totaling 3000 steps (1.5 miles)

WARMUP:
• SSH x20 IC
• MOSEY
• Hairy rockettes X15IC
• Swingbillies x15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• MOSEY
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• MOSEY

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls (with coupon) x30, x25, x20
• Forward Lunge X20 OMC, backward lunge X20 OMC, Forward and backward X20 OMC • Carolina dry-docks x20, x15, x15
• Monkey humpers OMB x 15, x15, x12
• MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Set 2 (3 sets)
• Squat (with coupon) x30, x25, x20
• Bend-over row (with coupon) x30, x25, x20
• Skull-crushers (with coupon) x15, x15, x12 OYO
• Dead lift (with coupon) x15, x15, third set changed to Hip raise and hold with (coupon) x15 OMB • MOSEY
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

MARY:
• Scissors x15 IC
• Flutters x 10 IC high and slow, x10 IC fast and low
• LBCs x 20 IC

ANNOUNCEMENTS:
• Gift exchange at Third Thursday Drinks at Inn of Glen Echo, Jan 23, 6:30pm • Super bowl party chez Cannoli – please RSVP by Jan 22

COT: Focus on priorities, find the goodness

Tags: freestate, Bachelor, Bluto, Cannoli, Dungeon Master, Horshack, Mark Michael, Pigeon

Date: 2025-01-21
AO: delphi
Q: Pop Fly
PAX: Nano, Peanuts, Ashe, Rambler, Atlas, Obadiah, Sunny, Battleship, Amazon (F3 Salt Lake), K-Pop, Pop Fly FNGs: None
COUNT: 11
WARMUP: The downward hill to the field was a sheet of ice. The Q pivoted to the tennis courts.

THE THANG: Some version of a DORA

MARY: Calf Raises

ANNOUNCEMENTS: AMBAB, ARC, Superbowl Squares

COT: The Q is grateful for these men who come out of the days when the world is frozen over

Tags: delphi, Nano, Peanuts, Ashe, Rambler, Atlas, Obadiah, Sunny, Battleship, Amazon (F3 Salt Lake), K-Pop, Pop Fly

Date: 2025-01-20
AO: acropolis
Q: Peanuts
PAX: Doodles, Hightower, Rambler
FNGs: None
COUNT: 4
WARMUP: SSH; LBAC; MP; WMH; DD
THE THANG: Rambler announced he had no gloves – once he located Doodles cashmere isotoners the workout could resume. Rotated through a series of exercises with each pax calling 10 reps. In all it felt painful and there were many complaints about the cold breezeway selected by the Q, however, most importantly, IMHO, it was dry. MARY: we mixed that in
ANNOUNCEMENTS: AMBAB; ARC; Backpacking trips; ARC
COT: I will leave you with this link – the Autreys are my ancestors and they appreciated a good breezeway https://en.wikipedia.org/wiki/Autrey_House

Tags: acropolis, Doodles, Hightower, Rambler