Category: Uncategorized

Date: 2024-02-16
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:

Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees

THE THANG:

4x 50yd mosey to 50 yd sprint – 10 merkins

2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin)

4x – 30 second wall stand then 10 jump squats

4x 50yd mosey to 50 yd sprint – 10 merkins

Pyramid sets of 10, 15, 20, 15 & 10 of
Thruster, curls & abs

MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Rocketman

Date: 2024-02-16
AO: thepatriot
Q: Big Short
PAX: 2 percent, bogey, Bone, CableGuy, citrus, Flipper, Hobbyhorse, Ice Tea, Jag, Lazlo, Legacy, Old Bay, Popeye, SAAS, Shake ‘N’ Bake, Spokes, Strange Brew, Sunshine, Sky Miles, Groundhog FNGs: None
COUNT: 21
WARMUP: the normal routine

THE THANG: PAX form into four groups and completed four rounds of exercises. Each round consisted of: 10 burpees
20 mountain climbers
30 dips
40 mercans
50 squats
One lap around the track

MARY: flutter kicks, toy soldiers, Nolan Ryans, dirty dogs and donkey kicks

ANNOUNCEMENTS: F3 softball team (see channel), Cluster Q, Boneathon

COT: something about Charles Barkley.

Tags: thepatriot, 2 percent, bogey, Bone, CableGuy, citrus, Flipper, Hobbyhorse, Ice Tea, Jag, Lazlo, Legacy, Old Bay, Popeye, SAAS, Shake ‘N’ Bake, Spokes, Strange Brew, Sunshine, Sky Miles, Groundhog

Date: 2024-02-15
AO: thehighlands
Q: Hard Knox
PAX: Traveler, Spud, LTD, Jag, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Overhead press, imperial walkers, 100 air squats, downward dog, world’s greatest stretch.
THE THANG: 90 seconds plank, 80 lunges, 70 WW2s, 60 box jumps, 50 mountain climbers, 40 merkins, 30 burpees, 20 jump squats MARY: 10 flutter kicks, 10 sets other abs.
ANNOUNCEMENTS: CSUP in March.
COT: Love often requires giving. Be ready to give today.

Tags: thehighlands, Traveler, Spud, LTD, Jag, Hard Knox

Date: 2024-02-15
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2
WEATHER:
a crisp 29°

WARMUP:
10cc Sid straddle hops
10cc Monkey humpers
10cc Pickle pointers
Balls to the wall

THE THANG:
The playlist is appropriately themed. Any time the word “love” is said everyone stops and does a burpee.

EMOM – 1min exercise for the rep count and rest for the rest of the minute, go till failure and take the next round to rest move to next exercise (A total of 10 sets of the following): Moguls 4 +2 each round
Big boy sit ups 10 +2 each round
Merkins 10 +2 each round
Body saws 10 +2 each round

We listened to enough of the playlist to do 82 burpees, but due to the constraints of time it takes to do a burpee, the final choruses of Accidentally in Love and Love Shack were subbed with some Merkins. Total burpee count was closer to 65.

Motivator to 10 and back

MARY:
10cc Freddie Merc’s, and 10cc scissor kicks to Nat King Cole

ANNOUNCEMENTS:
-Bros and Beers at Quip’s this Friday at 7p

COT:
-Chef’s and his M’s 2.0s good rest and safety
-Sustaining rest and good communication during Quip’s M crazy work schedule this weekend.

Tags: edge_of_reason, Chef

Date: 2024-02-15
AO: freestate
Q: Wildcat
PAX: Cannoli, Deagle, FIFA (F3 The Capital), Horshack, John Kluge, Mark Michael, Mumford, ShowMe, DropIn FNGs: None
COUNT: 10
The 1st Annual Rose Lubin (HY”D) Memorial Workout

Warmup:
Side-Straddle-Hop: 25 IC
Swingbillies: 15 IC
Arm circles/Chinooks: 10/5/5/10 IC
Cherry Pickers: 15 IC
Mountain Climbers: 15 IC
Hairy Rockettes: 15 IC
Plank Jacks: 15 IC
Slow Windmills: 10 IC

Mosey around blacktop

The Thang:

10 burpees: OYO
20 ski squats: OMC
Bear crawl across blacktop; crawl bear back

10 merkins: OYO
20 alternating curtsy lunges: IC
Frankensteins across the blacktop and back

20 Shoulder Taps: IC
20 Jump Squats: OMC
El Capitan across the blacktop and back

Mosey around blacktop

10 burpees: OYO
20 Alternating Reverse Lunges: OMC
Bear crawl across blacktop; crawl bear back

10 merkins: OYO
20 Step Ups/Side Step Ups (10/10 + 10/10): OMC
Frankensteins across the blacktop and back

20 Shoulder Taps: IC
20 alternating curtsy lunges: OYO
Mosey 2x around blacktop with karaokes and skipping

Mary:

30 Pickle Pointers/Glute Bridges: OMC
Freddie Mercury x 15: IC
Plankorama/Nolan Ryans: 10/10/10/10/10 IC

COT: So, while Sue and I were in Israel, one of the sadder things we did was to attend a couple of Shiva memorial gatherings, held in the week after a funeral. One was for a former student of Sue’s, Omer Balva, a young man who split his time between Rockville and Israel, who was killed by a Hezbollah rocket while serving on the Lebanese border after he returned to Israel to do reserve duty.

Another was for Rose Lubin. We didn’t know Rose, but we were drawn to attend as fellow American parents of a daughter who made Aliyah and joined their future with that of the Strate of Israel. Rose grew up in the Atlanta area. From the age of 5, she had a dream of moving to Israel and serving in the Israel Defense Forces to protect the Jewish people. Expressly in support of that dream, Rose assiduously worked out throughout her teenage years – several of the exercises we did today came from her workout journals. After graduating High School, where she lettered in both wrestling and cheerleading, Rose made aliyah to Israel. She moved to Kibbutz Saad, a religious community bordering Gaza, and began her service in the IDF as a border police officer, rising to the level of Sargeant with a regular post guarding the gates of the Old City of Jerusalem. On October 7, Rose was at Saad, and mobilized with other residents to defend the community, in one of the few instances where Hamas gunmen were actually turned away at the Kibbutz gate and did not enter it. Less than a month later, on November 6, on duty near Herod’s Gate in the Old City, a 16-year-old terrorist attacked her and stabbed her to death. May Rose Lubin’s memory be a blessing for all who remember her and honor her too-short life of service.

Tags: freestate, Cannoli, Deagle, FIFA (F3 The Capital), Horshack, John Kluge, Mark Michael, Mumford, ShowMe, DropIn