Category: Uncategorized

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acropolis it’s a winter wonderland….bbb

Date: 2025-01-06
AO: acropolis
Q: Rambler
PAX: Hightower, Sunny, Nano
FNGs: None
COUNT: 4
WARMUP: ssh, arm/shoulder set, DD, merkins, WMH, cp
THE THANG: two groups. One group with stretch band push to the 50 – one hold the other back (2x) 2nd group murder bunny out to the 35 while the other rotates through oh press, curls, KB swings. 15 WW3, Ricky Bobby the snow covered track. On return a team of two horses and one band with a coupon go to the 50 and back (2x). MARY: WW3, WW1, snow wipers, LBC
ANNOUNCEMENTS: wreath cleanup this weekend, March 1 ARC
COT: find a way to increase your schedule and commitment discipline this month – somewhat focused on your personal health…let that yield results for you, your family and work.

Tags: acropolis, Hightower, Sunny, Nano

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horizon-ao Sled & Snow

Date: 2025-01-06
AO: horizon-ao
Q: Kodiak
PAX: Disco, Classified
FNGs: None
COUNT: 3
WARMUP: SSH, AC, IW, MP, DQ, stretching
THE THANG: Trudge to the awning for a circuit of squats, burpees and merkins * 2; trudge to Kodiak’s hill, one Pax climbed the hill with the sled while exercises performed by the other 2 until the sledder returned, * 2, proceed to the WMS parking lot where each Pax got a turn to impersonate a sled dog, trudge to the awning for a circuit of squats, burpees and merkins MARY: FM, bird dog, Flutter kick, snow angels!
ANNOUNCEMENTS: none
COT: This is good weather; get out and enjoy the snow.

Tags: horizon-ao, Disco, Classified

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mother-ruck-ing Ruck Shuffle

Date: 2025-01-05
AO: mother-ruck-ing
Q: Hightower
PAX: Ashe, Rambler, Sunny, Ice Tea, Kodiak, Shake ‘n’ Bake, Play-Doh, Strange Brew, F-No FNGs: None
COUNT: 10
WARMUP:
Ruck pace to warm up.
THE THANG:
EMOM every other minute Shuffle pace followed by Ruck recovery.

Nearly 4 mile loop

MARY:
Merkins with runners

ANNOUNCEMENTS:
ARC: March 1, sign up!

COT:
Discussed during coffee

Tags: mother-ruck-ing, Ashe, Rambler, Sunny, Ice Tea, Kodiak, Shake ‘n’ Bake, Play-Doh, Strange Brew, F-No

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olympus Where in the World is Rambler?

Date: 2025-01-04
AO: olympus
Q: Peanuts
PAX: Popeyes, Pop Fly, Hightower, Roddick, YNAB, Rollingstone, Ashe, Monk FNGs: None
COUNT: 9
WARMUP: it was challenging to count for the pax this AM due to snow blindness but we managed some SSH; WMH; CP; LBAC; HSS; AB STRETCH; DD; WGS; CK; CP
THE THANG: Team up for Dora. 75 curls; 100 OHP; 125 calf raises; 150 squats; and 175 chest press. Other pax runs to 50 and does 10 burpees. Then we played UF MARY: Nah
ANNOUNCEMENTS: wreath clean up 11 JAN; BURPEE CHALLENGE; ARC 1 MAR
COT: Families are tougher than they should be, but in the end we have no choice; work on it when it’s easy so it’s not impossible when it’s hard.

Tags: olympus, Popeyes, Pop Fly, Hightower, Roddick, YNAB, Rollingstone, Ashe, Monk