Category: Uncategorized

Date: 2024-07-05
AO: sparta
Q: K-Pop
PAX: Dunder, Megatron, Peanuts, Hoolihan
FNGs: None
COUNT: 5
WARMUP: ssh, mericans, squats, wmh, worlds greatest, high knees, butt kicks, shuffle, lunges, mossey THE THANG: 3x
20 SSH
20 Side Lunges
15 Mericans
10 Burpees
20 LBCs
20 WWII
1:30 of planks
MARY: each pax led one exercise
ANNOUNCEMENTS: Ruck n Float; 9/11
COT: Be quick to listen and slow to speak

Tags: sparta, Dunder, Megatron, Peanuts, Hoolihan

Date: 2024-06-26
AO: potomac-rising
Q: Baguette
PAX: Low key, Promoter, William Savage
FNGs: None
COUNT: 4
WARMUP:
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.

THE THANG:
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.

Thunderstruck
Q plays “Thunderstruck” by ACDC while PAX run in place. PAX complete 1 burpee for every “thunder!” that is heard in the song.

Get Low
Performed to the song Get Low by DJ Snake, hold the people’s chair while the song says Get Low over and over again. When the Beat Drops do squats up and down in Cadence with the beat. The song will repeat and you can either repeat this or you can drop to a low plank. Hold the low point of a merkin while the song says Get Low for what seems like a ridiculously Long Time. When the Beat Drops do merkins, if you can.

MARY:
Proud Mary
Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Low key, Promoter, William Savage

Date: 2024-07-05
AO: theaerie
Q: Stewie
PAX: Chasqui
FNGs: None
COUNT: 2

WARMUP:
SSH
Windmills
Williemayshays
Mountainclimbers
Mosey

THE THANG:

Alternate exercises with 1st coupons and the bands 2nd. Sprint to 40yd between sets. Reps varied 60-100.

Squats
Curls
2-arm row
Skull crusher
Thrusters
Front raise

MARY:
LBC
Flutter
American Hammer
Vertical toe touches
ANNOUNCEMENTS:
Pantry ruck and brew ruck in July. No dates set.
COT:
Make Summer 2024 memorable. Get out of your comfort zone and do something challenging and out of the ordinary for you personally challenging.

Tags: theaerie, Chasqui

Date: 2024-07-05
AO: thefarm
Q: Gandalf
PAX: Gandalf, Firehead, Lumbergh, F-No, Sparky_The Farm
FNGs: None
COUNT: 5

WARMUP: Side straddle hop, Little bitty arm circles, little bitty circle arms, cherry pickers Micheal Phelps, Billy maize haze, short mosy
THE THANG: The Shuttle Run from elementary school substituted erasers for water bottles, two groups took turns running the water bottles back and forth, the winner got to decide the number of the next exercise. The exercises that followed:

Merkins: 25
Squats: 30
Lunges: 15 in cadence
Burpees: 5
LBC’s: 20
Dips: 25
Step ups: 15
Derkins: 15

MARY:
flutter kicks: 20 in cadence
Leg raises: 15
American hammer: 20 in cadence
LBC’s: 30
Side plank: 45 each side in cadence
Plank: 60 secs (take my word for it)

Potluck excercises: Rosilitas, penguin crunches, bicycle crunches, more merkins and another exercise that I’m blanking on. ANNOUNCEMENTS:
COT: Short in sweet, make reasonable goals for yourself don’t go zero to a hundred that’s how you hurt yourself. You can apply this to anything not just exercise, education, learning a foreign language, singing, etc. start small work your way up to a hundred starting at reaching the 20 then the 40. Keep up the good work guys.

Tags: thefarm, Gandalf, Firehead, Lumbergh, F-No, Sparky_The Farm

Date: 2024-07-04
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby FNGs: None
COUNT: 7

WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers
20 Should taps
15 SSH IC
10 high knees IC
5 Mountain Climbers IC
10 Shoulder taps IC

THE THANG:
Go to google random number generator, enter 1 min, 6 max, click generate and do whatever number comes up

Red 1
13 original colony merkin thrusters SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

White 2
Continental mosey

Blue 3
27 amendment plank crunches SC

U 4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

S 5
50 state SSH SC

A 6
15 federal department indian run

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
50 lbcs SC
15 American Hammer IC
35 lbcs SC
12 American hammer IC
20 lbcs SC
10 American hammer IC

ANNOUNCEMENTS:
Ruck and float upcoming Aug 3

COT:
America will 248 years old tomorrow. A relative a baby in the history books but we’ve seen and done some crazy shit.

Tags: freestate, Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby