Category: Uncategorized

Date: 2024-11-06
AO: potomac-rising
Q: Tiger Lilly
PAX: William Savage, Promoter, Low key, RA, Tom Pollak, ShamWow, Sherpa FNGs: None
COUNT: 8
Warmup:
tel:40-30-20-10 side straddle hops
tel:25-20-15-10-5 sit-ups

The Thang:
EMOM 5 Rounds
1. 10 Burpees
2. 12 Dips
3. 15 Merican
4. 20 Superman Reach
5. 26 Shoulder-Taps (13 each side from a plank)
6. Mosey around parking lot

Mary:
26 side straddle hops

Tags: potomac-rising, William Savage, Promoter, Low key, RA, Tom Pollak, ShamWow, Sherpa

Date: 2024-11-06
AO: thefarm
Q: Pad Thai
PAX: F-No, Firehead, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
• Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” x 10 small (transition: “make them bigger” )
x 10 big
• praying Frog Squat-stretch: Squat down, Elbows inside of knees, then raise hips up and stretch out hamstrings, down to squat again x 15: Starting positions, Move into “Up” On my down (hold up until “down”) end with Recover
• Hip/leg openers—lift your knee up so your leg is at a 90 deg angle then keeping your leg out rotate out. Other leg. Repeat (bonus to include fast feet in between each leg) • Inchworms x12
• Willy mays hays
• Side straddle hops until hit 2 min (50 total)
• Mosey around the triangle (warm up jog)
THE THANG:
Please modify to your ability. Monitor intensity based on the intervals. Mosey on over to the middle of field by cones.

Part 1: 40 sec on 20 sec rest (together with app timer)
⁃ U: high plank to low plank and then back up. Alternate which arm you put down first ⁃ U: tricep dips
⁃ Sprints: back and forth between cones.
⁃ L: squats
⁃ L: broad jumps 2 forward, turn 2 back
Repeat 2 times

Part 2: Sprints and Breaks
•Mosey across field and back
• 30 sec sprints between cones
Repeat

Round 3:

⁃ U: pushups x23
⁃ U: IYT (Superman with arms in I position, T, Y. Keep rotating through until time) 40 second timer

MARY:
Cool Down/Mary
• C: WW1 23x
• C: V to I (5 to 1 in roman numerals) sit-ups, lift legs and arms into a V and then crunch up to as close making an I as you can. Like 50, give or take 38. • American hammers x25
• LBCs x23
ANNOUNCEMENTS:
Q Friday: Firehead

Grunt happening Saturday
COT: Prayer for the nation as we have heard most of the election results.

Tags: thefarm, F-No, Firehead, Sparky_The Farm

Date: 2024-11-06
AO: thepatriot
Q: Boardwalk
PAX: Big Short, Bone, CableGuy, citrus, Ice Tea, Lazlo, Prestige, Strange Brew, Smokey, Wedding Singer, @eron, @couchpotatoe FNGs: None
COUNT: 13

WARMUP: SSH; WM; WMH; CP; MP; AC; DD; CK; Lap

THE THANG:

Rd1: 10 Blockees; 20 Shoulder Press; 30 Curls; 200 Meter – Mosey turn, sprint the straight; 10 Burpees; 20 Merkins; 30 Shoulder Taps; 200 Meter – Mosey turn, Backwards sprint straight

Rd2: 10 Thrusters; 20 Coupon Squats; 30 Coupon CR; 200 Meter – Mosey turn, sprint the straight; 10 Star Jumps; 20 Squats; 30 CR; 200 Meter – Mosey turn, Backwards sprint straight

Rd3: 10 WWIIIS; 20 Coupon Swing; 30 Coupon Flutter Ks ; 200 Meter – Mosey turn, Karaoke the straight; 10 Big boys; 20 V-ups; 30 Flutter Ks; 200 Meter – Mosey turn, Karaoke straight

Rd4: 10 Atlas Shrugs; 20 Coupon Lunges; 30 Coupon Plank Jacks; 200 Meter – Mosey turn, Backwards sprint the straight; 10 HR Merkins; 20 Lunges; 30 LBCs; 200 Meter – Mosey turn, sprint straight

MARY: DD; CK

ANNOUNCEMENTS: 9/9 The Grunt – be there!

COT: In life, like politics, you can either choose to be driven by hope or fear. Hope moves you forward and fear holds you back. Choose to see hope whatever the circumstances.

Tags: thepatriot, Big Short, Bone, CableGuy, citrus, Ice Tea, Lazlo, Prestige, Strange Brew, Smokey, Wedding Singer, @eron, @couchpotatoe

Date: 2024-11-06
AO: theaerie
Q: Chasqui
PAX: Rocketman, Stewie, Lonestar, Trifecta, D6, Motorboat
FNGs: None
COUNT: 7

WARMUP:
Michael Phelps
Bat Wings
Side straddle hops
Imperial walkers
Cherry pickers
Mosey

THE THANG:
Curls 50yd x2
Rifle 50yd x2
Overhead press 50 yd
Suitcase carry 50yd
Baby carry 50yd
Murder bunnies
Kettlebell swings
Rows L/R
Bear crawl 50yd
Lunges 50 yd
Big boy sit ups w/coupon option
American hammer w/coupon option
Merkins w/shoulder taps

PAX mix
Thor big boy sit-ups
30yd suicides
Squats
Box cutters
Motivators
Merkins + claps x2 -clockwise- 2 rounds

MARY/ANNOUNCEMENTS:
Mix stretching OYO
Grunt – Saturday morning 11/9
Turkey Food Ruck – Thanksgiving week 11/25
5K Turkey Trot – Burke – 11/28 morning

COT:
Hope – never give up hope, challenge your obstacles and get over any mental/physical block.

Tags: theaerie, Rocketman, Stewie, Lonestar, Trifecta, D6, Motorboat

Date: 2024-11-06
AO: ignite
Q: Popeye
PAX: 2 percent, AI, Goldfish, Hobbyhorse, Kodak, meister, Yodel FNGs: None
COUNT: 8

WARMUP: SSH, imperial walker, hillbilly, WMH, Don Quixote, down dog, world’s greatest

THE THANG: JG style run along Four Mile Run and back on W&OD Trail. Merkins, lunges, squats along the way.

MARY: Mary by committee, with an impressive range of exercises represented.

ANNOUNCEMENTS: Grunt, 5k at Ignite, new Tuckahoe AO

COT: Prayer for our country.

Tags: ignite, 2 percent, AI, Goldfish, Hobbyhorse, Kodak, meister, Yodel