Category: Uncategorized

Date: 2024-09-05
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, CashOnly, Dungeon Master, F3 Scabby, Horshack, Mark Michael, Bachelor FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC

THE THANG:
8 Blockies OMQ
Bear crawl to half, sprint to far side, crawl bear to start line 6 blockies SC OYO

8 cleans OMQ
High knees to half, sprint to far side, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey

20 curls IC
Bear crawl to half, sprint to far side, crawl bear to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey

8 coupon dips IC
Bear crawl to half, sprint to far side, crawl bear to start line 10 coupon dips SC OYO

8 squats IC
High knees to dot, sprint to far side, high knees to start line 10 squats SC OYO

8 decline merkins IC
Sprint to other side and back
10 decline merkins OYO

Mosey

MARY:
15 LBCs IC
12 scissors IC w or w/o coupon
10 BBS single count with or w/o coupons
12 Freddie Mercury’s IC
10 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
9/11 stair climb can still sign up

COT:

Tags: freestate, Andrew Churchill, CashOnly, Dungeon Master, F3 Scabby, Horshack, Mark Michael, Bachelor

Date: 2024-09-05
AO: olympus
Q: Blue Steel
PAX: spartan, Toolbox, Monk, Nano, NOAA, Blue Steel, Kool Aid, Peanuts FNGs: None
COUNT: 8

WARMUP: SSH Modified WGS Torso Twists Waybacks Lumbar Stretch Crossover Hamstring Stretch THE THANG:
Burpee
Merkin
Run
ManMaker (Merkin and deadlift press with Ole Cindy) Blockie
Reverse hand position Merkin
Run
Bonnie Blair’s with Ole Cindy
Slow body weight squat
Run
Jump to No surrender
Monkey Humpers
Run
Skull crusher/chest press
MARY: lower lumbar work
ANNOUNCEMENTS: StairClimb, AT Hike, Iron Pax starts Friday
COT: think before you speak and don’t become complacent. Respect one another Always work and harvest your relationships.

Tags: olympus, spartan, Toolbox, Monk, Nano, NOAA, Blue Steel, Kool Aid, Peanuts

Date: 2024-09-05
AO: edge_of_reason
Q: Quip
PAX: Quip
FNGs: None
COUNT: 1
WEATHER:
A brisk 60°

WARMUP:
10 cc ssh
10 cc mt climbers
10 cc Michael Phelps
10 cc hillbillies
Various stretches

THE THANG:
2 min merkins (Quip 52)
2 min big boys (Quip 42)
2 mile run (Quip 13:50)

MARY:
10 cc am hams
30 sec elbow plank
10 cc dirt dog each side
5 downward dogs

ANNOUNCEMENTS:
9/11 stair climb
Bros and beers this month 9/20 location tbd

COT:
Quip’s job search

Tags: edge_of_reason, Quip

Date: 2024-09-04
AO: theaerie
Q: Stewie
PAX: Lonestar
FNGs: None
COUNT: 2

WARMUP:
SSH
Batwings
Windmill
Cherrypicker
Worlds greatest stretch
Mosey
Highknees
frankenstein

THE THANG:
10xMerkin
10xMerkin+20xdrydock
10xMerkin+20xdrydock+30xsquat
10xMerkin+20xdrydock+30xsquat+40xLBC
10xMerkin+20xdrydock+30xsquat
10xMerkin+20xdrydock
10xMerkin

10xMountainclimber
10xMountainclimber+20xLunge
10xMountainclimber+20xLunge+30xSSH
10xMountainclimber+20xLunge+30xSSH+Flutter
10xMountainclimber

MARY:
Ringoffire
American hammer
BBS
Boxcutter
LBC
PeterParker
Freddie Mercury
Australian snowman
ANNOUNCEMENTS:
9/11
Parade
Old Rag
COT:
Talked about uncertain times and referenced a quote by former president of Ford, Lee Lacocca.
“So what do we do? Anything. Something. So long as we just don’t sit there. If we screw it up, start over. Try something else. If we wait until we’ve satisfied all the uncertainties, it may be too late.”

Tags: theaerie, Lonestar

Date: 2024-09-03
AO: softballs
Q: SAAS
PAX: Defiance, Jenner, Sparky, Boardwalk, Gherkin, Coxswain, Bone, Big Short, Old Bay, 2 percent FNGs: None
COUNT: 11
Two L’s, but plenty of runs scored (11 or 12, I think) across two games.

HIGHLIGHTS
– Our first home-run Boardwalk !!
– Our first double play Defiance to Bone
– Sparky ‘s many outfield circus catches. Some he made, some he didn’t, but he always gave his all, even with a broken finger :muscle:

SCHEDULE CHANGE
– I’m getting next week’s game rescheduled for 6:30, so we can get some sleep before sept11stairclimb. Details to follow.

Tags: softballs, Defiance, Jenner, Sparky, Boardwalk, Gherkin, Coxswain, Bone, Big Short, Old Bay, 2 percent