Category: Uncategorized

Date: 2024-09-10
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, F-No, Infinity
FNGs: None
COUNT: 4
WARMUP:

Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the triangle – OYO

THE THANG:

2 Rounds

Sprint – One Leg Triangle
40 Air squats- count
30 shoulder taps – cadence

High knees – One Leg Triangle
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – To corner
50 SSH – cadence
25 merkins – count
20 mountain climbers – cadence

MARY:
Freddie Mercury, X factor, Flutter Kicks, Side Crunches, American Hammers

ANNOUNCEMENTS:
9/11 Stair Run on Wednesday

COT:
For men, two great commandments: Be a good husband and Be a good father.

Tags: thefarm, Matthew – Running Man, F-No, Infinity

Date: 2024-09-09
AO: acropolis
Q: Hightower
PAX: Peloton, Peanuts, Pumpernickel, spartan, Kool Aid, Crop Duster, Skidoos, Blue Steel, Ratatouille FNGs: None
COUNT: 10

WARMUP:
A few warm up exercises, then lots of stretching, followed by fellowship lap around track.

THE THANG:
3 movements:
(5) burpees
Run the stadium stairs
(20) Merkins

Rinse & repeat 5 times

MARY:
Ring of Fire Mary

ANNOUNCEMENTS:
9/16 Patriot Park North launch
Hoya AO started on Weds
Sept 11 Memorial Stair Climb

COT:
Saturday night our dog passed away. Thankful for the many years of companionship. Also thankful that we were home, I was able to hold him as he took his last breath.
On Sunday during church I thought of the late Jim Valvano speech, Never Giveup. Coach says a full day when you accomplish (3) things: deep thought, brought to tears, and finding laughter. It was easy to find time for deep thought and prayer, which brought me to tears. So now I had to find a way to get laughter to complete my day.

Tags: acropolis, Peloton, Peanuts, Pumpernickel, spartan, Kool Aid, Crop Duster, Skidoos, Blue Steel, Ratatouille

Date: 2024-09-09
AO: balls-of-fury
Q: QSignups
PAX: Legacy, Pepco, Smokey, Magoo, SPINAL TAP, Ponzi, Hobbyhorse FNGs: None
COUNT: 8
WARMUP: swings and misses
THE THANG: dueling pickleball, until we lost the second court MARY: picking up missed shots
ANNOUNCEMENTS: We were kicked off a court for those with something called a “reservation” COT: Hopefully this saturday morning workout group will not go nomad once again?

Tags: balls-of-fury, Legacy, Pepco, Smokey, Magoo, SPINAL TAP, Ponzi, Hobbyhorse

Date: 2024-09-09
AO: horizon-ao
Q: Magoo
PAX: Mr Haand, vplaxico, Attache’, Kodiak, SPINAL TAP, Purple Rain, 3 mile FNGs: None
COUNT: 8
WARMUP: wmh, cherry picker, toe touches, abe vigoda
THE THANG: run neighborhood loop, PAX with Soccer Ball of Respect leads short exercises while everyone catches up. Finish with 100 dips! MARY: not today.
ANNOUNCEMENTS: 9/11 stair climb and Attaché leads Wednesday. COT: Deep Breaths.

Tags: horizon-ao, Mr Haand, vplaxico, Attache’, Kodiak, SPINAL TAP, Purple Rain, 3 mile

Date: 2024-09-09
AO: thepatriot
Q: bogey
PAX: Skymiles, Fitz-Hume, Lucius, Ice Tea, Big Short, Pilsbury, Lazlo, Wedding Singer, Strange Brew, CableGuy, citrus, Flux, Couch Potato, Boardwalk, Short Rib, Hops, Prestige, Five Way FNGs: None
COUNT: 19

WARMUP: SSH, MPs, IWs, MNCs, Cherry Pickers, WMH, Down Dog, Kobra Kai

THE THANG:
Line up on goal line
100 yd mosey, 50 air presses, return mosey
90 yd backpedal, 50 T-merkins partner tick tock, return backpedal 80 yd karaoke, 50 LBCs, return karaoke
70 yd butt kickers, 50 shoulder taps IC, return butt kickers 60 yd hi knees, 50 flutter kicks IC, return hi knees
50 yd bear crawl, 50 calf raises, return bear crawl
40 yd forward lunge, 50 squats tick tock, return mosey
30 yd reverse lunge, 50 merkins tick tock, return mosey
20 yd broad jump, 50 mtn climbers IC tick tock, return mosey 10 yd crawl bear, 50 burpees “ring of fire” style, return crawl bear

MARY: Bat Wings – hold arms up until Recover
20 LBACs IC forward, 1x 10-ct
20 LBACs IC reverse, 2x 10-ct
20 Seal Claps IC, 3x 10-ct
20 Overhead Claps, 4x 10-ct
Recover

ANNOUNCEMENTS: 9/10, 9/11, go see Springsteen

COT: YHC shared a special moment with his 10-yr old who he hasn’t gotten to spend much time with lately. This past Saturday, as YHC was settling in on the couch for college football binge watching, 2.0 approached and asked to play a game. YHC had a split second decision to make, and hesitated (!) before saying “yes” to his 2.0. The result was a special moment that made YHC’s weekend (maybe his month). YHC’s message is to try saying “yes” more to the asks from your 2.0s to spend time with them, don’t hesitate, because these father-child moments won’t always be there in the future! Thank you men for posting in the gloom!

Tags: thepatriot, Skymiles, Fitz-Hume, Lucius, Ice Tea, Big Short, Pilsbury, Lazlo, Wedding Singer, Strange Brew, CableGuy, citrus, Flux, Couch Potato, Boardwalk, Short Rib, Hops, Prestige, Five Way