Category: Uncategorized

Date: 2025-05-02
AO: theaerie
Q: Rocketman
PAX: Lonestar, Trifecta, Stewie
FNGs: None
COUNT: 4
WARMUP: SSH, Willie Mays Hayes, Cherry Pickers, Bat Wings

THE THANG:

Thirteen red stripes.
Thirteen white stripes.
50 stars.

Building from this, here’s the plan. Three reps of each round to reflect the three colors on the flag.

Round 1:

– 13 pushups
– 13 squats
– 50 LBCs

Round 2:

– 13 KB swings
– 13 OH Press
– 50 OH Claps

Round 3:

– 13 MTN climbers
– 13 derkins
– 50 heel raises

MARY:

Flutter kicks, Penguin Taps, and Big Bois!

ANNOUNCEMENTS:

– Murph and Convergence coming up end of May/beginning of June! – Pickleball in the region

COT:

34 Jesus answered them, “Truly, truly, I say to you, everyone who commits sin is the slave of sin. 35 The slave does not remain in the house forever; the son does remain forever. 36 So if the Son makes you free, you will be free indeed.

John 8:34-36

Tags: theaerie, Lonestar, Trifecta, Stewie

Date: 2025-05-02
AO: thepatriot
Q: Lazlo
PAX: My Space, citrus, Walker, Prestige, Spud, Bone, Jag, Sunshine, Smokey, Fiddler, Spokes, Lucius, DoorDash, Obadiah, Trademark, Flipper, Bob the Builder, Rim Fire, Disco, Strange Brew, Anchorman, Motorboat (Indianapolis), Deliverance FNGs: 1 Deliverance
COUNT: 24
First lesson in Q School: test your A/V. Always test your A/V.
Second lesson in Q School: don’t get sidetracked when Bone points out that it’s 69 and moist.

So it was a little warm and humid. And a good day for for a Mullet Q. Some hard work up front, and a party in the rear.

Happy to have Motorboat (Indianapolis) join us, at least to prove that I was a real person and not a fake online account. And FNG Deliverance rocked the workout.

WARMUP: SSH, imperial walkers, hillbillies, copperhead squats, cherry pickers, willie mayes hays, moroccan night clubs, tempo merkins, downward dog, WGS

THE THANG:
Part 1: Ten minutes of fun. With an EMOM timer (ahem) the PAX did 5 burpees to start the minute, then tried to do max no cheat merkins. The number they could do before the minute was up was your minute score. Their final score was the lowest minute score. From the mumblechatter it was clear that the PAX really enjoyed this.

It’s also a preview of a coming EC challenge we’ll be adding to Tues/Thurs AOs. A different 10 minute EC workout before or after the regular Q. More to come.

Part 2: Legs. Lunge walk to the 10, 10 bonnie blairs. Lunge to the 20, 20 sumo hops, lunge to the 30, 30 smurf jacks, lunge to the 40, 40 monkey humpers, lunge to the 50, 50 BWS.

Part 3: F3 Ultimate. Lights smoked the darks. I forgot the score, it was something like 73 to 1.

MARY: American hammers, dirty dogs, downward dog, WGS

ANNOUNCEMENTS: boneathon, murph, convergence, see the channel

COT: Take care of yourself. Also take care of your aging loved ones. Encourage them to stay active. When you visit, go for a walk or take them to the mall or a museum with the grandkids – help them stay out and about.

Tags: thepatriot, My Space, citrus, Walker, Prestige, Spud, Bone, Jag, Sunshine, Smokey, Fiddler, Spokes, Lucius, DoorDash, Obadiah, Trademark, Flipper, Bob the Builder, Rim Fire, Disco, Strange Brew, Anchorman, Motorboat (Indianapolis), Deliverance

Date: 2025-05-02
AO: sparta
Q: Battleship
PAX: Roddick, Doodles, Nano, Peanuts, @NOAA, @K-Pop, @Dunder FNGs: None
COUNT: 8
WARMUP: Fellowship Lap, Karaokes, High Knees, Butt Kickers, Shuffles, Walking Lunges with a twist, Tippy Toes, Heel Walks
THE THANG: 1 x 800, 2 x 400s, 3 x 200s, 4 x 100s, with varied rest periods in between. MARY: LBCs, Mountain Climbers, Pickle Pushers, Air Squats.
ANNOUNCEMENTS: Murph, Convergence, Bone-a-thon
COT: When your kids are stressed, try to empathize with them. Acknowledge their feelings, whether they are right or wrong.

Tags: sparta, Roddick, Doodles, Nano, Peanuts, @NOAA, @K-Pop, @Dunder

Date: 2025-05-02
AO: ao-the-bullpen
Q: Crystal
PAX: Peloton, Trolley
FNGs: None
COUNT: 3
WARMUP:
12 ssh
5 murkin
10 beet picker
5 leg lefts
10 don quijote
10 Willy mays hays
THE THANG:
16 burpees
Mosey field perimeter
15 burpees
Mosey to field 2
14 burpees
Lunge walk to foul ball post
13 burpees
Backwards walk to other foul ball post
12 burpees
Lunge walk to home
11 burpees
Mosey to field 3
10 burpees
Bear crawl to foul ball post
9 burpees
Backwards walk perimeter fence
8 burpees
Sprint to third, bear crawl home
7 burpees
Mosey back to vehicles
115 total burpees
MARY:
ANNOUNCEMENTS: check slack
COT: anything is possible with God. /don’t forget to remind your kids how much we love them.

Tags: ao-the-bullpen, Peloton, Trolley

Date: 2025-05-02
AO: terrapin-station
Q: Hobbyhorse
PAX: 2 percent, Robo, Enron, Goldfish, CableGuy, Booking, Fitz-Hume, meister, Kodak, Jenner, bogey, Breach, SAAS FNGs: None
COUNT: 14
WARMUP: ssh, iw, hb, rve, wmh, Phelps, arms, dd
THE THANG: escalator 5 Cold War, run, + 10 OH, run, + 15 chest press. + run. + 20 curls

To hill 3 sprints up and back hill. 20 ww2 20 squat. Repeat. Repeat whole circuit

MARY: alleluia flutter, dog, donkey, lbc
ANNOUNCEMENTS: check channels. Watch for new Tu and Th challenge COT: coaching is an every day thing.

Tags: terrapin-station, 2 percent, Robo, Enron, Goldfish, CableGuy, Booking, Fitz-Hume, meister, Kodak, Jenner, bogey, Breach, SAAS