Category: Uncategorized

Date: 2025-01-15
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, F-No, Squatter
FNGs: None
COUNT: 4
WARMUP:

Arm Circles
Don Quixotes
Willie May Hayes
Beet Pickers

THE THANG:
Escalator:
Due to ice and snow did the following exercises starting with first and adding new exercise each round. We did mosey on the walkway where there was no ice/snow between each round.

Burpees x 5
Dips x 10
Merkins x 15
Squats x 20
Shoulder taps x 25
SSH x 30
Reverse Lunges x 35

MARY:
Flutter kicks, X-Factors, LBCs, Side Crunches

ANNOUNCEMENTS:
F-No Q on Friday

COT:
Aside from having the physical and mental endurance, successful Navy seal candidate show the ability to reach out to help the others in the process. As we help others, they will be willing and ready to help and support us in our time of need.

Tags: thefarm, Matthew – Running Man, F-No, Squatter

Date: 2025-01-15
AO: thepatriot
Q: CableGuy
PAX: Boardwalk, Strange Brew, Shake ‘n’ Bake, Wedding Singer, Rim Fire, Trademark, Lazlo, Booking, SAAS, Big Short FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, CP, WMH, AC
THE THANG: Escalation!
10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC 20 EC Burpees to get to 100. And we ran 2.5 miles.
MARY: No time
ANNOUNCEMENTS: AMBAB; Abominable Ruck Challenge.
COT: Filling gaps in your most important relationships. My challenge is making sure I’m current, relevant and vital with my spouse as we turn the corner toward empty nesting. The thought that it’s only going to be the two of you is sobering and is a big transition. Make sure you know that other person in the house – work on the relationship, invest in it.

Tags: thepatriot, Boardwalk, Strange Brew, Shake ‘n’ Bake, Wedding Singer, Rim Fire, Trademark, Lazlo, Booking, SAAS, Big Short

Date: 2025-01-15
AO: horizon-ao
Q: SPINAL TAP
PAX: Magoo, Kodiak, Attache’, Disco
FNGs: None
COUNT: 5

WARMUP: side straddle hop, cherry picker, willie mays hayes, little bitty arm circles, michael phelps, down/up dog, world’s greatest stretch
THE THANG: Burpees, bobby hurley, mountain climbers, curtsey squats, copper head merkin, copper head squat, dips, toy soldiers MARY: ww1 sit ups, box cutter, penguin crunches, J Lo, Bob special ANNOUNCEMENTS: AMBAYC, Ruck
COT: embrace the suck

Tags: horizon-ao, Magoo, Kodiak, Attache’, Disco

Date: 2025-01-15
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below

Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls

Jump squats
Thruster
Lunges across field and back

Scissor kicks
American hammer
Freddy Mercury
MARY:
ANNOUNCEMENTS:
Stay warm!!
COT:
Don’t let past failures define you!!

Tags: theaerie, Trifecta

Date: 2025-01-15
AO: ao-the-bullpen
Q: Infinity
PAX: Trolley
FNGs: None
COUNT: 2
Warm-Up: SSHs, IWs, Rockettes, WMHs, LBACs with leg raised, and Mosey

The Thang: Exercises for cold weather—keep warm with these exercises that maximize body movement, heat generation, and burn. These exercises also minimize the amount of contact with the cold ground or cold coupons. – 20 Bonnie Blairs
Mosey
– 10-1 Motivators
Mosey
– 10 Burpees
Mosey
– 20 Jump Squats
Mosey
– 20 Clapping Merkins
Lunge Walk 60m
– 20 Reverse Lunges, IC
Sprint 60m
– 20 T-Claps, IC
– 20 Bulgarian Split Squats, each leg
– 15 Flapjacks, IC
– 10 Speed Skaters, IC

Marvel Avengers exercises:
– 10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
– 15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– 12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) – 20 Pepper Pulse (Squat Jacks with arms in T position at the top)

Mary: Reverse Merkins, Australian Snow Angels, Sweat Angels, American Hammers, Flutter Kicks, and Rope Climbers.

Announcements: Trolley will Q Friday.

CoT:
Often, we try to escape our emotions instead of feeling them. However, escape leads to self-medication, usually in unhealthy forms and deprives us of growth. We were meant to feel various forms of being sad, lonely, bored, and stressed as part of our human experience. Allowing these emotions to dwell in us may be uncomfortable, but it is key to learning to cope with them in healthy ways and improving ourselves. We need to learn to embrace our emotions, not escape them. Emotions are part of the human experience.
“Dr. Banner,” Captain America said, “Now might be a really good time for you to get angry.” “That’s my secret, Captain,” Dr. Banner replied, “I’m always angry.”

Bruce Banner had learned to embrace anger and control it, rather than trying to escape it and let it rule him.

“When you feel so mad that you could roar, take a deep breath and count to four.” – Daniel Tiger

Tags: ao-the-bullpen, Trolley