Category: Uncategorized

Date: 2024-09-27
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
500 METER SWIM WOD

DRYLAND Stretching (20s each):
Arm Circles | Triceps Stretch | Chest Stretch (head back) | Michael Phelps

DRYLAND Core (10ct in cadence):
Crunchy Frogs | Upright Flutters | Ins and Outs | Alt. Plank Rotations

In-pool (after Dryland)

Warmup:
1x 100m swimmers choice of stroke (this is Two Laps)
(Swimmers choice of free/brest/side/back/possibly mix in crossover)

Main Thang (300M “drill-and-repeats” – i.e. 6 Laps of the following, where Each Lap is down and back.
– Execute a drill out for 1 length, then a normal freestyle return the length back Vary the drill with each lap a follows:
—>1 closed fist, return normal
—>1 other closed fist, return normal
—> both closed fists, return normal
—> catchup stroke, return normal
—> flutterkick only, return normal
—> sprint out, return normal
*Alternatively perform the workout with a consistent stroke throughout but vary your breathing techniques to expand lung capacity.

Cool down:
100m easy (again, 2 laps)

Cashout:
100 count (2 min) of in-water flutterkicks along sidewall, Pax alternates count

ANNOUNCEMENTS:
*Next bonus WOD* Gather Friday 25 October at 0545 at Rumsey Aquatic Center

COT: Be True to Yourself. Try to see things from others’ perspectives. Talk openly and articulately. Don’t be afraid to lower your guard, trust others, seek help, be organized and transparent when taking responsibility for work tasks. + Prayers for those in the path of Tropical Storm Helene

Tags: atlantis, Smokee, Windtalker

Date: 2024-09-27
AO: sparta
Q: Pop Fly
PAX: Nano, K-Pop, Megatron, Ashe, Monk, Roddick, NOAA
FNGs: None
COUNT: 8
WARMUP:
THE THANG: IPC #3
MARY:
ANNOUNCEMENTS: The Grunt – 9 November

COT: Q reminded everyone they are not alone

Tags: sparta, Nano, K-Pop, Megatron, Ashe, Monk, Roddick, NOAA

Date: 2024-09-27
AO: theaerie
Q: Stewie
PAX: Lonestar
FNGs: None
COUNT: 2

WARMUP:
Willie Mays
Cherry picker
Don Quixote
Michael Phelps
SSH

THE THANG:
Greeted by a nice drizzle.
Q made executive decision to stay the course, because we are gonna get wet anyways.

2024 IPC Week 3: “Brenton Sandwich”
Rounds: 1, 2, 3 and 7, 8, 9
30-yard Bear Crawl down
Standing Broad Jump back. Do 3 burpees after every 3 broad jumps.

Rounds: 4, 5 and 6 (21-5-9)
• Do 21 reps of each exercise & 400m run, then 15 reps of each exercise & 400m run, then 9 reps of each exercise & 400m run.

Burpee Block Jump Over (flat side down)
• Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep. Thrusters
Bonnie Blairs (Right leg – Left leg = 1 rep)
Hand Release Merkins
Big Boi Sit-ups
400M Run
Your time is your score

The above is what we should have done but instead modified by doing 30yd then 20 the. 10yd bear crawl/broad jump burpees.

Other mods slowly worked in were Bobby Hurleys for burpees, Lunges for Bonnie Blairs.

MARY: none
ANNOUNCEMENTS:
Parade- final head count needed by Oct 7
Parade is Oct 19
COT:
Prov27:17
As iron sharpens iron so does one person sharpens another

As A blacksmith puts the iron into intense heat and brought out it is pounded. Over and over again with sparks flying.

Then put backinto the intense heat and again pounded and little by little becomes shaped into something beautiful.

As life puts us through intense heat, difficult things in life, we as men need to be there for each other to be the hammers in God‘s hand

The Lord is the blacksmith and We can be there for each other to push each other to get through the hard things. Keep a watchful eye on each other. Let us know when we’re doing things wrong. When we have to be doing something else we can be there for each other to listen. All these things are gonna be ways that the Lord will be using each one of us as the hammers.

Tags: theaerie, Lonestar

Date: 2024-09-26
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Deagle
FNGs: None
COUNT: 2

WARMUP:
20 SSH IC
10 Imperial walker squats IC
10 hairy rockettes IC
10 merkins IC
10 cherry pickers IC
10 Willie mays hays IC

THE THANG:
3x
20 Curls SC
10 merkins SC
10 LBCs
20 S gold holds

60 sec of SSH

3x
20 lunge SC
10 merkins SC
10 flutters IC

60 sec of step ups

3x
20 dips SC
10 merkins SC
15 BB SU SC

Mosey

3x 10 bent over row SC
5 merkins SC
10 obliques IC

MARY:
10 LBC IC
10 leg lift Rosalita SC
10 reverse crunches SC
10 dying cockroach SC
Plank o Rama

ANNOUNCEMENTS:
Grunt upcoming
Adopt a road clean up upcoming

COT:
My son’s 7 year old birthday was Tues and it’s just crazy that he’s already 7. Cherish the moments boys!

Tags: freestate, Deagle

Date: 2024-09-25
AO: compound
Q: Obadiah
PAX: Hightower, Peanuts, Skidoos, Popeyes, Poe, Roddick, citrus, Yardbird, Monte Karlo FNGs: None
COUNT: 9

WARMUP: SSH, HBillies, rockettes, Don Quixote’s, down dog, WGS, merkins THE THANG:
A few in motion warm ups – Frankensteins, sprints, kareoke

Run to Mosaic green – dips, flutterkicks, lbcs, big boys

1. Bear stair climb group 1, group 2 stairs up 6.5 floors and switch 2. Group 1 bear stair climb with wall sit, group 2 to top and switch 3. Group 1 bear stair climb to 10 Mike Tyson’s, group 2 to top and switch

Run to mosaic green – dips flutterkicks, lbcs, big boys

Back to compound field for sprints and one more round of flutterkicks, lbcs, big boys.

MARY: none
ANNOUNCEMENTS: grunt, f3 events
COT: great to be back and in the gloom. Grateful for America and grateful to experience and understand faith history and the arc of things to this moment.

Tags: compound, Hightower, Peanuts, Skidoos, Popeyes, Poe, Roddick, citrus, Yardbird, Monte Karlo