Category: Uncategorized

Date: 2024-10-04
AO: thepatriot
Q: CableGuy , Strange Brew, Big Short
PAX: 2 percent, Hops, Popeye, Phoenix, Legacy, Breach, Hobbyhorse, Flipper, Anchorman, sticks, My Space, Short Rib, Fitz-Hume, Boardwalk, Daaa Auditor, citrus FNGs: None
COUNT: 19
WARMUP: SSH, High Knees, IW, CP, WMH, DD, WGS
THE THANG: Pax split into two groups to execute IPC Week 4 workout. See worksheet in channel for details. MARY: None
ANNOUNCEMENTS: The Grunt CSAUP, 0700 November 9, Lincoln Memorial COT: Be nice to somebody today. Make the choice to be cool about things.

Tags: thepatriot, 2 percent, Hops, Popeye, Phoenix, Legacy, Breach, Hobbyhorse, Flipper, Anchorman, sticks, My Space, Short Rib, Fitz-Hume, Boardwalk, Daaa Auditor, citrus

Date: 2024-10-04
AO: horizon-ao
Q: Disco
PAX: AI, Attache’, Daaa Auditor, Jenner, Kodiak, Lazlo, Lucius, Old Bay, Purple Rain, Sunshine, AirMiles FNGs: None
COUNT: 12

WARMUP: SSH, MNClubs, m Phelps, d dog, up dog, worlds greatest, OYO, fellowship lap THE THANG: 5 reps in a set
Set 1 – 10 merkins, shuttle run to the 18
Set 2 – Murder bunny, up and back to midfield, Murder bunny back Set 3 – 15 coupons squats, Carioca to the 18
Set 4 – 15 coupn press-ups, 5 apollo Ohnos
Set 5 – 10 shoulder taps, 10 Bobby Hurleys
MARY: Each One Pick One (11) – bird dog, am hammer, alphabet, etc… ANNOUNCEMENTS: Grunt. Old Rag.
COT: head to java

Tags: horizon-ao, AI, Attache’, Daaa Auditor, Jenner, Kodiak, Lazlo, Lucius, Old Bay, Purple Rain, Sunshine, AirMiles

Date: 2024-10-04
AO: thefarm
Q: Matthew – Running Man
PAX: F-No, Firehead, Infinity, Squatter, Sparky_The Farm
FNGs: None
COUNT: 6

WARMUP:
Side straddle hops
Willy Mayes Hayes
Don Quixotes
Arm circles
Mosey around the soccer fields

THE THANG:
Bear crawl to 1st cone
40 squats
30 reverse lunges
20 mericans
Crawl bear back
20 situps

Walking lunges to 2nd cone
50 squats
40 reverse lunges
30 mericans
Walking lunges back
30 situps

Bear crawl to 3rd cone
60 squats
50 reverse lunges
40 mericans
Crawl bear to start

MARY:
Flutter kicks
Penguin crunches
X factors
Luge pose
American hammers

ANNOUNCEMENTS:
November 2nd – road cleanup
Monday Q – Firehead

COT:
Like tree roots under a sidewalk (small at first but can grow to cause significant damage to the sidewalk), small habits in our lives can grow to become great and positive things, or can grow to become negative things that take a lot of work to dig out and uproot. Take time this week to look at the snall things, and rage the initiative to nurture the m those positive things or get rid of the negative.

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

Date: 2024-10-04
AO: theaerie
Q: Lonestar
PAX: Stewie, Just Jim, Trifecta
FNGs: None
COUNT: 4

WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Traveling down football field and back
25 yd burpees (broad jumping forward)
25 yd Bear crawl
25 yd broad jump
25 yd crab walk

Pairs-
100 merkins while partner is running 50 yds and back, switch & partner takes over count 100 jump squats
100 abs (rotate exercises)

MARY:
ANNOUNCEMENTS:
Parade on Oct 19
COT:
Create positive habits. When you do it alone, it’s a habit!!!!

Tags: theaerie, Stewie, Just Jim, Trifecta

Date: 2024-10-04
AO: sparta
Q: Megatron
PAX: Doodles, K-Pop, Monk, Megatron, Nano, Rambler, Roddick
FNGs: None
COUNT: 7

WARMUP: Light warmup.

THE THANG: Iron Pax Week 4 lots of running and burpees with some other exercises

MARY: yes we did some.

ANNOUNCEMENTS: Rambler Hike October 18-20 lots of walking in the woods. CSOP during Veterans Day.

COT: Be ready to be the next person up.

Tags: sparta, Doodles, K-Pop, Monk, Megatron, Nano, Rambler, Roddick