Category: Uncategorized

Date: 2025-01-30
AO: thehighlands
Q: Katniss
PAX: Tibs, Jag, Spud, Offsides
FNGs: None
COUNT: 5
WARMUP: stretching and stuff
THE THANG:
corner #1 was cardio: up downs, mountain climbers, side straddle hops, suicide sprints, burpees Corner #2 was legs: squats, dirty dogs, sumo squats, donkey kicks Corner#3 was arms: merkins, dips, drydocks, Chuck Norris merkins Corner #4 was core: black widows, Nolan Ryan’s, LBCs, 1 minute planks.

The pax finished by taking penalty kicks. Mine was terrible MARY: Freddy mercuries, gas pumpers, flutter kicks
ANNOUNCEMENTS: Super Bowl squares
COT: a prayer for those affected by the plane crash.

Tags: thehighlands, Tibs, Jag, Spud, Offsides

Date: 2025-01-30
AO: edge_of_reason
Q: Quip , Gherkin, Chef
PAX: Gherkin, Chef, Quip, Snowballs
FNGs: None
COUNT: 4
WEATHER:
32° and clear

WARMARAMA:
by Chef
3 burpees OYO
20cc SSH
15cc Michael Phelps
10cc Arm circles small to big forward and back
10cc Seal claps
20cc Mt Climbers
OYO Static stretches

THE THANG:
by Quip
1/4 mi jog with absolutions as breaks

5 burpees every 10yds and bear crawl/crabwalk/lunges in between there and pax choice for lateral exercise on the return (total 110 burpees)

Stair incline merkins and stair squats down with a kraken burpee every landing (total 5 kraken burpees)

Mosey to the field and do 5 moguls

MARY:
by Gherkin
30 cc American Hammer
30 cc J-Los
50 straight count LBCs
20 cc Flutter Kicks hallelujah style

COT:
We got hard things in life that we have to do or go through, but in perseverance there is reward of strength for tomorrow. We need God and each other to make it through and the hard things are made easier together.

-Quip’s move
-Comfort for Quip’s sister and family as they mourn the loss of their youngest -Growth of the region
-Families of those involved in the plane/helicopter crash last night

Tags: edge_of_reason, Gherkin, Chef, Quip, Snowballs

Date: 2025-01-30
AO: olympus
Q: Pop Fly
PAX: Hoolihan, Nano, Toolbox, Ashe, Battleship, Atlas, Obadiah, Peanuts, NOAA, K-Pop, Pop Fly FNGs: None
COUNT: 11
WARMUP: The Q believes the PAX were limber when it was over
THE THANG:
1) 10 Minutes of Tabata
2) Legs
3) 10 minutes of EMOM

MARY: WW3s, Pickle Pointers and Atomic Pickle Pounders

ANNOUNCEMENTS: ARC, Hike, Ruck, Golf at Burke Lake at 1pm on Sunday

COT: Be nice. Just be nice. The world could use more niceness in it.

Tags: olympus, Hoolihan, Nano, Toolbox, Ashe, Battleship, Atlas, Obadiah, Peanuts, NOAA, K-Pop, Pop Fly

Date: 2025-01-29
AO: horizon-ao
Q: Magoo
PAX: Kodiak, 3 mile, sticks, SPINAL TAP, vplaxico
FNGs: None
COUNT: 6
WARMUP: stretchy bits
THE THANG: neighborhood run with beatdown stops
MARY: dead bug, punch ups, bird dog, more stretchy bits
ANNOUNCEMENTS: ruck-o-Rama
COT: it was an uphill run, but we ended on the top of the world

Tags: horizon-ao, Kodiak, 3 mile, sticks, SPINAL TAP, vplaxico

Date: 2025-01-23
AO: edge_of_reason
Q: Chef
PAX: Quip, Taekwondo Boy
FNGs: None
COUNT: 3
WARMUP:
20cc grass grabbers
20cc hairy Rockettes
20cc Michael Phelps
Static Stretches:
– Across arm stretches
– Leg stretches

THE THANG:
Run Lap 1
Run Lap 2 sprint to workout area on edge of track
Do one of the following and repeat
Merkins
Inverted Pull Ups
Lunges
Squats
Jump
Dips
We ended up doing a total of 50 burpees

MARY
Circle of fire:
20 LBCs

ANNOUNCEMENTS:
– Final workout at this AO next Thursday 1/30.

COT:
– Taekwondo Boy: Girlfriend stressed with work and school. – Quip: Moving process and health for M and 2.0
– Chef: Weekend travels

Tags: edge_of_reason, Quip, Taekwondo Boy