Category: Uncategorized

Date: 2024-06-21
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, F-No, Firehead, Pad Thai, Lumbergh FNGs: None
COUNT: 5

WARMUP:
Michael Phelps, Don Quixotes, Beet pickers, Mosey around the fields

THE THANG:

2 Rounds
Sprint whole – OYO
40 Air squats- count
20 shoulder taps – cadence

High knees – Half OYO
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – Half OYO
40 SSH – cadence
20 merkins – count
20 mountain climbers – cadence

MARY:
Flutter kicks, LBCs, WWIs, Rosalitas, American Hammers

ANNOUNCEMENTS:
Lumbergh Q on Monday, Pad Thai on Wednesday

COT:
After finishing two long tasks at work that took way longer than expected, just remember to keep working hard, do your dirty and complete the task. You’ll appreciate what you accomplished.

Tags: thefarm, Matthew – Running Man, F-No, Firehead, Pad Thai, Lumbergh

Date: 2024-06-21
AO: thepatriot
Q: Booking
PAX: Groundhog, Kodak, Popeye, Sunshine, Defiance, Jenner, Hops, Coconuts, Lazlo, Smokey, 2 percent, CableGuy, My Space, Bone, citrus, Maguire, Spud, Pilsbury, SAAS, Hobbyhorse, bogey, Fish Fry, Fitz-Hume, Flux, icy hot FNGs: None
COUNT: 26
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, WM Hayes, Michael Phelps, Down Dog, Kobra Kai THE THANG:
5 burpees
10 mountain climbers
15 merkins
20 copperhead squats
15 merkins
10 moutain climbers
5 burpees
Run to ampitheater

5 burpees
10 step ups
15 merkins
20 dips
15 merkins
5 burpees
Run to Knights of Columbus

5 burpees
10 shoulder taps
15 merkins
20 big bois
15 merkins
10 shoulder taps
5 burpees
Run back to Ampitheater

5 burpees
10 plank jacks
15 step ups
20 bulkarian split squats (10 each leg)
15 step ups
10 plan jacks
5 burpees
Run to basket ball courts

1 round- 20 shoulder taps/ 20 mountain climbers

MARY: None
ANNOUNCEMENTS: Cornhole tournament
COT: Life can change in a second, be aware of your surroundings, wear your seatbelt at all times, help others in need, material possessions can be replaced, your life can’t-

Tags: thepatriot, Groundhog, Kodak, Popeye, Sunshine, Defiance, Jenner, Hops, Coconuts, Lazlo, Smokey, 2 percent, CableGuy, My Space, Bone, citrus, Maguire, Spud, Pilsbury, SAAS, Hobbyhorse, bogey, Fish Fry, Fitz-Hume, Flux, icy hot

Date: 2024-06-21
AO: horizon-ao
Q: Magoo
PAX: Kodiak, 3 mile, Poe, sticks, vplaxico
FNGs: None
COUNT: 6
WARMUP: Easy stretches, SSH
THE THANG: 4 rounds of suicides punctuated by core
MARY: pigeon, child’s, and frog stretches
ANNOUNCEMENTS: Lot’s of vacation plans – expect small group workouts COT:

Tags: horizon-ao, Kodiak, 3 mile, Poe, sticks, vplaxico

Date: 2024-06-21
AO: theaerie
Q: Lonestar
PAX: Passport
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Mosey
Picking cherries

THE THANG:
10 sets –
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

MARY:
ANNOUNCEMENTS:
COT: keep working hard

Tags: theaerie, Passport

Date: 2024-06-20
AO: olympus
Q: Crop Duster
PAX: Blue Steel, NOAA, Rollingstone, Rambler, Monk, Peanuts, Doodles, Crop Duster, Yard Sale FNGs: None
COUNT: 9

WARMUP: ssh, cherry pickers, wgs, Michael Phelps, arm circles , merkins, wmh, run a lap, Ricky Bobby 1 lap
THE THANG: Split in pairs, one person runs to goal line and back while other does the work, the. Switch until number is met. 75 merkins, 125 curls, 125 sit-ups, 150 squats, 175 press, 200 calf raises. Burpees whenever the song says Roxanne MARY: crunches, flutter kicks
ANNOUNCEMENTS: yes
COT: Complacency is the first step in failure – don’t be complacent!

Tags: olympus, Blue Steel, NOAA, Rollingstone, Rambler, Monk, Peanuts, Doodles, Crop Duster, Yard Sale