Category: Uncategorized

Date: 2024-06-14
AO: theaerie
Q: Chasqui
PAX: Rocketman, Lonestar, Bones
FNGs: None
COUNT: 4

Warm up
1/2 loop
Side straddle hops
leg kicks
michael phelps
bat wings
imperial walkers

The Thang
1st set
Curls
run
merkins
run
squats
run
kettle bells swings
run
rows
run
-break

2nd set
Big boy sit ups
run
flutter kicks
run
american hammer
run
burpees
run
chest press
-break

3rd set
Curl walk
rifle carry back
Big coupon pax jog across
Big coupon pax jog back
-break

Mix Stretching /Announcements/Countorama

COT/prayer: “patience”

Tags: theaerie, Rocketman, Lonestar, Bones

Date: 2024-06-13
AO: olympus
Q: Doodles
PAX: Obadiah, Rollingstone, Po, Crop Duster, Rambler, Ashe, Mounthe, Lightyear, Juneau, Nano, Peanuts FNGs: None
COUNT: 12

WARMUP: SSH, arm circles, cherry twists, down dog, WGS, Kobra Kia, mosey lap, THE THANG:
Jacob’s Ladder with tire flips
Run 80 yds, bear crawl 20, merkins then bear crawl 20, run 80, man makers while waiting do curls. Pax alternate doing tire flips each trip. MARY: yes we did
ANNOUNCEMENTS: 2nd f on Monday June 12
COT: Don’t give up, fail better tomorrow. -6th grader. Walt Disney once said, “There is no education like adversity.” If you’re not failing, you’re probably not being challenged

Tags: olympus, Obadiah, Rollingstone, Po, Crop Duster, Rambler, Ashe, Mounthe, Lightyear, Juneau, Nano, Peanuts

Date: 2024-06-13
AO: compound
Q: Peanuts
PAX: Big Bird, citrus, Skidoos, Doodles, Yardbird, Popeyes, SlimJim, Hightower, Speedo, Poe, Monte Karlo FNGs: None
COUNT: 12

WARMUP: SSH; WMH; DB; MP; DD; WGS; CK; CP; Run a lap
THE THANG: Split in 2 groups. 1 side of field gets coupons and other doesn’t. Coupon side does OH press and other side does Dips. Start with 10. Mosey to other side. Add 10 reps each time. At 30 switch to curls and step ups. Meet back in middle and play a round of duck duck goose. Hard to remember the rules. Finished with a dominating round of UF. MARY: LBCs x50
ANNOUNCEMENTS: Rambler wants you to come over – anytime.
COT: continue to consider your legacy. Welcome FNG skidoos

Tags: compound, Big Bird, citrus, Skidoos, Doodles, Yardbird, Popeyes, SlimJim, Hightower, Speedo, Poe, Monte Karlo

Date: 2024-06-13
AO: edge_of_reason
Q: Chef
PAX: Quip, Bottlecap
FNGs: None
COUNT: 3

WARM UP:
15cc SSH
10cc Grass grabbers
15cc Lunges
10cc Michael Phelps
10cc hairy Rockettes
OYO Arm stretches

THE THANG:
Tabata style! Perform each set for 20 seconds, then take 10 second break. Rest one minute between Rounds. Go hard. Goal is to get heart rate to within 80% of your max attainable heart rate.

Round 1: (6 minutes) – Upper Level
3 sets high knees
3 sets plank punches
3 sets jumping jacks
3 sets side skaters

Round 2: (6 minutes) – Playground or Tennis Court
3 sets jump rope
3 sets high/low boat
3 sets line jumps
3 sets of merkins

Round 3: (6 minutes) – Around track by exercise equipment
3 sets burpees (JUMP!)
3 sets American hammers
3 sets squats
3 sets lunges

Round 4: (6 minutes) – Field
3 sets mountain climbers
3 sets merkins
3 sets split squats (Bonnie Blairs?)
3 sets of tuck jumps

MARY
30 seconds plank, thousand count

TAPS:
– Bros and Beers next week at Quip’s house. Tentative start at 7pm, but check Signal chat for more details. – Prayers for wise counsel for Bottlecap
– Prayers for Quip’s job hunt inside his current company and perhaps beyond. – Prayers for Chef to be patient with an increasingly opinionated little one.

Tags: edge_of_reason, Quip, Bottlecap

Date: 2024-06-13
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Pigeon, Mumford, Dungeon Master, Cannoli, FIFA (F3 The Capital), Bachelor, Gas Leak FNGs: None
COUNT: 10
WARMUP:
– 2 laps around the blacktop
– Swingbillies x 20 IC
– SSH x 15 IC
– Carolina Dry Docks X15 IC
– Hairy Rockets x 15 IC
– Monkey Humpers X15 IC
– El Capitan out and back
– Cherry Pickers x 15 IC
– Shoulder Taps x 15 on Q
– Windmills x 15 IC

THE THANG:
Tabatha 50/10 – 3 rounds of 3 exercises, total 9 minutes.
– Curls
– Forward Lounges
– LBCs

Coupon-a-side on the blacktop

Second round Tabatha (45/15):
– Bend-Over-Rows
– Coupon Squats
– High Plank

MARY:
– Reverse Crunches
– Freddie Mercury
– Outlaws
– Little Mermaid
– American Hammer
– Flutters

ANNOUNCEMENTS:
Thirsty Third Thursday is next week.

COT:

Tags: freestate, Horshack, Winston, Pigeon, Mumford, Dungeon Master, Cannoli, FIFA (F3 The Capital), Bachelor, Gas Leak