Category: Uncategorized

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olympus Someone brought a rain coat but should have stayed in bed!!!

Date: 2024-09-26
AO: olympus
Q: Blue Steel
PAX: Crop Duster, K-Pop, Blue Steel, Peanuts, Monk, Pop Fly, NOAA FNGs: None
COUNT: 7

WARMUP: SSH, Way-backs, crossover hammy stretch, MF
THE THANG:
Partner up
If anyone finishes the round before other Hims are finished please enjoy the ole monkey hum-per We will start as a team and finish as a team. No man left behind. First round
Isolated shoulder raise farmers carry to 50 and back while your partner does Merkins and your partner will switch and you will do Merkins Second round
Bodyweight lunge to 50 and back while your partner does squat press and when your partner returns switch and do the same Third round
Every 10 yards towards the 50 and back you will do 3 Burpee while your partner does WW3 sit ups with the block And then switch your partner so they can have their chance enjoying the Burpee Fourth round DID NOT DO BECAUSE Q TWEAKED HAMSTRING
Broad jump to 50 and back while your partner does jump to glory and then switch so they can enjoy as well Fifth round
Super Phelps while your partner slowly runs to the 50 and back and switch so they can enjoy a leisure jog as well Sixth round
Overhead press while you’re partner reverse lunges to the 50 and back and switch up to enjoy the reverse lunge 25 Merkins
25 Hernias (V Ups with Ole Cindy)
8 Curl Circle Deltoids
MARY: She was late
ANNOUNCEMENTS: what she said (Pop Fly should have stayed in bed) COT: transparency, trust, loyalty, commitment, we all got work to work on.

Tags: olympus, Crop Duster, K-Pop, Blue Steel, Peanuts, Monk, Pop Fly, NOAA

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thehighlands Major gas, minor rain

Date: 2024-09-26
AO: thehighlands
Q: Hobbyhorse
PAX: LTD, Roadhouse, Flat Tire
FNGs: None
COUNT: 4

WARMUP: ssh, iw, hb, rve, wmh, arm circle, Phelps, dd, a great stretch
THE THANG: modified for rain and Costco lot activity for a gas lead. Round of 11s (Merkin and squat) underneath new apartment building cover. Moved to Best Buy garage for half centuries: 5 burpees followed by run across lot, followed by 50 of exercise (first to flag). Repeat. Rounds included: lbc, squat, flutter (single count), BG split squat, merkin MARY: flutter with hands up, Nolan Ryan
ANNOUNCEMENTS: haymarket parade
COT: way to show up in bad weather. Consistency makes excellence.

Tags: thehighlands, LTD, Roadhouse, Flat Tire

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potomac-rising Circle of Jerks

Date: 2024-09-25
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Low key, William Savage, Tiger Lilly, Promoter, Clinic, ShamWow, Buckeye FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
Round 1
1 pax in center, 8 cleans, 10 merkins, 8 taint scrapers

All other PAX do AMRAP squats WC until center pax is complete

new pax in center, outside pax do merkins

outside LBCs

outside plank jacks

outside bench press

outside bent over row

outside low plank

outside ssh

Mosey

Round 2
Center pax does 5 blockies, 10 squats, 15 curls

outside shoulder press

outside high knees

outside reverse crunch

outside lunge

outside curls

outside ssh

outside high plank

MARY:
Ran out of time – FIFA mismanaged

ANNOUNCEMENTS:
Ran out of time – FIFA mismanaged

COT:
my son turned 7 yesterday. He’s a cool kid who I’ve loved watching grow up. But it’s also wild that he’s 7. Cherish those moments. They may seem long sometimes but they go by incredibly fast

Tags: potomac-rising, Low key, William Savage, Tiger Lilly, Promoter, Clinic, ShamWow, Buckeye

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delphi DORA and Cindy join an EMOM

Date: 2024-09-24
AO: delphi
Q: Nano
PAX: K-Pop, Obadiah, Peanuts, Ashe, NOAA, 5K, Rocket
FNGs: None
COUNT: 8
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:

– The PAX partnered up, partner 1 did bear crawls to the 20 yd line with the Cindy and the other ran the length of the field.
– Partner 1 started the exercise for the round with the Cindy and it continued like a standard DORA until the reps were completed. The next round partner 2 did the bear crawl back to the goal line. The rounds mode of transport and exercise included:
– Bear crawl/50 curls
– Bear crawl//100 Cindy squats
– Lunge walk/200 overhead press
– Lunge walk/150 rows

All together, the PAX repeated the bear crawls, crawl bears, forward and reverse lunges, for 20 yards each and stopping to do an extra set of the round 4 EMOM exercise.

EMOM (actually every 2 min) exercises beginning at the end of

– round 1: 1 burpee
– round 2: 1 burpee, 5 big boys
– round 3: 1 burpee, 5 big boys, 10 flutter kicks
– round 4: 1 burpee, 5 big boys, 10 flutter kicks, 20 SSH

MARY: time for some Freddie Mercury

ANNOUNCEMENTS: Nov 9th is The Grunt!

COT: Seeing is not always believing, at least it shouldn’t be! We see and are conscious of only a tiny fraction of all the information that enters our minds through our various senses. Therefore keep an open mind, give others the benefit of the doubt, and be ok with changing your mind in the face of new information.

Tags: delphi, K-Pop, Obadiah, Peanuts, Ashe, NOAA, 5K, Rocket