Category: Uncategorized

Date: 2024-09-08
AO: social-distance
Q: Lucius
PAX: Kodiak, Monk, Popeye, Porkchop, Red Dawn, Sunshine
FNGs: None
COUNT: 7
WARMUP: Q selection
THE THANG: 3.9-mile walk to Minor hill and back. Slow pace. MARY: Heckling joggers. Coffee.
ANNOUNCEMENTS: 9/11 Stair Climb on Wednesday.

Tags: social-distance, Kodiak, Monk, Popeye, Porkchop, Red Dawn, Sunshine

Date: 2024-09-08
AO: atlantis
Q: Hammerhead
PAX: Infinity, Deflator, True North, Windtalker
FNGs: None
COUNT: 5
WARMUP: SSHSs (20 Side Straddle hops)
DQs/ CPs/ GMs / WMHs (all ×10 and in cadence)

THANG:
Stair loops
Consisted of stair sprints followed by either
bear crawls / walking lunge/ Frankenstein/ duck walk / crab walk / crawl bear/ sprint / broad jump / triple jump (10 yd ea time at top and bottom of stair case) Every 5 min Burpees x5
d) …format continues for 10 rounds… 50 Burpees

MARY: Flutterkicking/ Hello Darrell’s/6in. Hold
ANNOUNCEMENTS: 9.11 memorial WOD 0430 arrival
COT: be anxious to embrace the serendipitous moment when a friend or a stranger asks you for a favor. Administer to them without complaint and with no strings attached.

Tags: atlantis, Infinity, Deflator, True North, Windtalker

Date: 2024-09-08
AO: social-distance
Q: Bone
PAX: Speedo, Booking, Wedding Singer, 2 percent, Big Short, Anchorman, Popeyes, Nick FNGs: None
COUNT: 9

THE THANG: 6+ miles, 40+ merkins

Tags: social-distance, Speedo, Booking, Wedding Singer, 2 percent, Big Short, Anchorman, Popeyes, Nick

Date: 2024-09-07
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter, F-No, Firehead
FNGs: None
COUNT: 4

WARMUP:Ruck
THE THANG: 3.7- mile ruck
MARY: n/
ANNOUNCEMENTS: 9/11 stair climb coming
COT: Be ready to play your part on a team. Every role is important.

Tags: thefarm, Squatter, F-No, Firehead

Date: 2024-09-06
AO: sparta
Q: Megatron
PAX: Walk-on, K-Pop, Megatron, Monk, Nano, NOAA, Peanuts, Pop Fly FNGs: None
COUNT: 8

WARMUP: yes merkins squats lunges Willie Mays.

THE THANG:
EMOM 5 burpees + max thrusters till thrusters total 100
Run
EMOM 5 thrusters + max burpees till burpees total 100

MARY:
A lap

ANNOUNCEMENTS:
9/11 stair climb, back packing.

COT:
Encourage a growth mindset to embrace, different thoughts and perspectives

Tags: sparta, Walk-on, K-Pop, Megatron, Monk, Nano, NOAA, Peanuts, Pop Fly