Category: Uncategorized

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freestate Spring is here!

Date: 2025-03-04
AO: freestate
Q: Dungeon Master
PAX: Bachelor, Cannoli, Deagle, Horshack, Mark Michael, Mumford, Pigeon, Winston, Hot Sauce, Beavis (from San Francisco) FNGs: None
COUNT: 11

WARMUP:
• SSH x20 IC
• Hairy rockettes X15IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Inchworms x10 OYO
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• Forward Lunge x20 OMC, 2nd rep: backward lunge in place X20 OMC, 3rd rep: forward lunge to center of circle then backward lunge back to edge of circle X12 OMC • Merkins hand-release x20, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

Set 2
• Squat (with coupon) x30, x25, x20
• Dips x20, x15, x12
• Bend-over row (with coupon) x30, x25, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

• Overhead press x30 OMC, x 20 OMC, x15 OMc
• Chair-sits x12 IC, x12 IC, x15 IC
• Tricep hammers (with coupon) x15 OMC, x12 OMC, x10 OMC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey

MARY:
• Protractor OMC
• Scissors x10 IC
• Flutters x 10 IC
• LBCs x 15 IC

COT: focus on positive

ANNOUNCEMENTS:
• See slack

Tags: freestate, Bachelor, Cannoli, Deagle, Horshack, Mark Michael, Mumford, Pigeon, Winston, Hot Sauce, Beavis (from San Francisco)

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delphi Running

Date: 2025-03-04
AO: delphi
Q: Rocket
PAX: Rambler, Peanuts, Crop Duster, NOAA, Nano, Gadget, Atlas, K-Pop, Doodles, Toolbox, Battleship, Ashe FNGs: None
COUNT: 13
Warmup

Mosey with butt kickers, karaoke, and high knees mixed in. Followed by typical dynamic stretches.

The thang:
Partner up. One person runs length of football field down and back (200 yards total) while the other does a calisthenics workout. Each round consists of 9 down and backs (can split with partner however you want)

1. pushups
2. Sit-ups
3. Squats

Mary = stretching

Announcements

Sunday morning rucks – 6:30 am at Peet’s

Rambler AT Section Hike – April 25-28 (3 day, 40 mile hike)

Street Cleanup – April 5th 7:00 am west Springfield high school

Comms Committee looking for talent

COT

Remember to celebrate the small wins

Tags: delphi, Rambler, Peanuts, Crop Duster, NOAA, Nano, Gadget, Atlas, K-Pop, Doodles, Toolbox, Battleship, Ashe

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thepatriot Round and Round we go

Date: 2025-03-03
AO: thepatriot
Q: Maguire
PAX: Wedding Singer, Lucius, Boardwalk, Lazlo, Smokey, Bob the Builder, bogey, Enron, Fiddler, Ice Tea, Memento, My Space, Rim Fire, SAAS, Shake ‘n’ Bake, Strange Brew, Trademark, Walker FNGs: None
COUNT: 20
WARMUP: Side straddle. Moroccans. Imperial Walkers. Hillbillies. Cherry Pickers. WMH. Downward Dog (OYO for My Space). Cobra Kai. Toy Soldier (also for My Space)

THE THANG:

Mosey to parking lot. Burpee Dans and Bear Crawls.

Mosey to theatre. AMRAP and Dora. One runner going two laps while the other exercises.

Merkin, Joe Louis, Step ups, Burpees, Dips
*wall sits in between to rest

Backside fast jogs and then Aussie Merkins. 10 count. 7 count. 5 count. Then back to field.

MARY: Flutters. LBCs. And then a Wedding Singer stretch special.

ANNOUNCEMENTS: check channel and thanks My Space for Friday Q and Lucius for organizing a Sunshine tree cleanup yesterday. Sorry…I think I missed one pax as I think someone left pre photo.

COT: simple one. Talk Less. Listen More.

Tags: thepatriot, Wedding Singer, Lucius, Boardwalk, Lazlo, Smokey, Bob the Builder, bogey, Enron, Fiddler, Ice Tea, Memento, My Space, Rim Fire, SAAS, Shake ‘n’ Bake, Strange Brew, Trademark, Walker

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acropolis Stations at Acropolis

Date: 2025-03-03
AO: acropolis
Q: Hightower
PAX: Rambler, Doodles, Battleship, Peanuts, Blue Steel, NOAA FNGs: None
COUNT: 7
WARMUP:
Warm up exercises, followed by stretching

THE THANG:
Jog up to front courtyard of HS. Set up 7 stations

Station 1: med ball slam 10x, timer
Station 2: squat over bench
Station 3: incline Merkin
Station 4: med ball curls
Station 5: high knee step-ups
Station 6: decline Merkin
Station 7: dips
Bear crawl between each station.

Lap around parking lot between rounds 1 & 2.

Ricky Bobby back passing med balls.

MARY:
Flutter kicks, LBC’s, Ankle taps, Pickle pounders

ANNOUNCEMENTS:
Street cleaning Saturday, April 5 starts at 7am
Book club March 18
Rambler hike April 25 wknd

COT:
Deep breaths in & out, quiet meditation for 2 mins. Calm your thoughts before making important decisions.

Tags: acropolis, Rambler, Doodles, Battleship, Peanuts, Blue Steel, NOAA