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acropolis Nothing Fancy

Date: 2024-10-07
AO: acropolis
Q: Pumpernickel , Hightower
PAX: Peanuts, Spartan, Crop Duster, Milton
FNGs: 1 Milton
COUNT: 6
WEATHER: “cold and humid” – Crop Duster “it’s awesome” – Hightower
WARMUP: SSH, arm stretches, Michael Phelps, good mornings, arm circles, broga. Mosey around the track. THE THANG:
Part 1: DORA (YHC Q)
Pax paired up.
Round 1 – run to the goal line and back.
100 kettlebell swings
200 deadlifts (romanian or non romanian)
Round 2 – crab walk to 30 and run back
75 overhead press
100 chest press
Round 3 – burpee every 10 yards to 50 and back
100 calf raises
100 merkins across the block
Part Deux (Hightower Q)
PAX circled up and held a squat, split into 1’s and 2’s
1’s lined up on the goal line and ran backwards to the 30.
when they got to the 30, 2’s start chasing them.
Proceed to other goal line, then switch roles.
Did this about 3 times there and back, each time cycling who was chasing who. MARY:
Flutter kicks, LBCs.
ANNOUNCEMENTS:
The Grunt.
COT:
Hightower talked about the importance and value of stepping up to Q seeing as YHC agreed to Q after being inspired by Hightower a few weeks back when he Q’d stair climb prep.
Even if you’re not the smoothest at leading a workout, it’s free, so the PAX are always welcome to a refund. Hightower prayed us out

Tags: acropolis, Peanuts, Spartan, Crop Duster, Milton

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hamilton Slam Ballz

Date: 2024-10-07
AO: hamilton
Q: Defiance
PAX: 2 percent, Booking, Flat Tire, Hobbyhorse, Popeye, Legacy FNGs: None
COUNT: 7

WARMUP: Stretching followed by some sprints
THE THANG: Tried out some new exercises with slam balls. Threw them, lifted them, and threw them at each other. Invented Thurpees – throw the ball, do a burpee. Pax alternated exercises while the two slam balls were in use. MARY: American hammers, Vups, and Merkins with the balls.
ANNOUNCEMENTS: hamilton will be regular time next Monday 10/14 despite the federal holiday. The grunt Saturday 11/9 convergence event at 0700 for workout + tour of war memorials.
COT: It’s good to experiment sometimes and see what works. For example, throwing weighted balls at each other in the dark didn’t work. But Mary Balls was effective. Fail fast.

Tags: hamilton, 2 percent, Booking, Flat Tire, Hobbyhorse, Popeye, Legacy

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thepatriot Breakdown / Breakthrough

Date: 2024-10-07
AO: thepatriot
Q: Boardwalk
PAX: Jenner, Coxswain, Flux, Roadhouse, citrus, CableGuy, bogey, SAAS, Fitz-Hume, Lucius, Bone, Lazlo, Strange Brew, Hops, @Prestige, @groundhog, @coconuts, @rufus, @skymiles, FNGs: None
COUNT: 20

WARMUP: SSH, MP, AC, WM, WMH, CP, DD, GSE, CK

THE THANG:

Rd 1: 10 Blockees, 10yd BC, 15 Burpees, 10yd BC, 20 Merkins, 10yd BC, 25 Squats,
10 yd BC; 10yd CB, 25 Squats, 10 yd CB, 20 Merkins, 10yd CB, 15 Burpees, 10yd CB, 10 Blockees LAP

Rd 2: 10 WW3, 10yd Broad J, 15 Big B, 10yd Broad J, 20 WW1, 10yd Broad J, 25 LBC, 10 yd Broad J; 10yd Rev Broad J, 25 LBC, 10 yd Rev Broad J, 20 WW1, 10yd Rev Broad J, 15 Big B, 10yd Rev Broad J, 10 WW3
LAP

Rd 3: 10 Thrusters, 10yd LW, 15 BH, 10yd LW, 20 CR, 10yd LW, 25 AP, 10 yd LW; 10yd Rev LW, 25 AP, 10 yd Rev LW, 20 CR, 10yd Rev LW, 15 BH, 10yd Rev LW, 10 Thrusters LAP

MARY: DD, CK

ANNOUNCEMENTS: Old Rag Hike; Grunt

COT: A sincere thanks to all those who reached out to check in on and support Q over the past few tough weeks. :pray:

Tags: thepatriot, Jenner, Coxswain, Flux, Roadhouse, citrus, CableGuy, bogey, SAAS, Fitz-Hume, Lucius, Bone, Lazlo, Strange Brew, Hops, @Prestige, @groundhog, @coconuts, @rufus, @skymiles,

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thesandlot Dogeball strikes back

Date: 2024-10-05
AO: thesandlot
Q: citrus
PAX: Big Short, Lazlo, Legacy, 2 percent, Defiance, Lucius, Jenner, AI, Klinger, Coxswain, Popeye, Roadhouse, Corner Kick FNGs: None
COUNT: 14
WARMUP: SSH, IW, penalty burpees, hillbillies, arm circles, Michael Phelps, Moroccan night club, world’s worst stretch, world’s greatest stretch

THE THANG:
With a partner, lineup on the goal line, with each group having their own Dogeball (dodgeball). Each group does 3 laps of an exercise together,.

Along the way, the group can attempt to shorten their distance by having one partner throw their Dogeball to the other partner. If he catches, the group jogs to that point and resumes the exercise from there.

But, just like its namesake, Dogecoin, there are no guarantees in Dogeball. If the PAX dropped the Dogeball, the group got a 5 burpee penalty, AND had to return to the spot of the throw to complete their exercise. In the 2nd and 3rd round, there was an optional 4th Dogeball available as a “double or nothing”.

Switch partners each round.

3 rounds:

1. Inch worm ( no merkins (alternate partners)
2. Lt Dan
3. Crab walk

MARY: Flutter kicks, LBCs, WWIs, Nolan Ryans, tempo donkey kicks

ANNOUNCEMENTS: #thegrunt on 11/9; Old Rag on 10/26 (#backpacking); #pax-on-parade on 10/19

COT: Establish a lifetime habit of fitness and staying active for your 2.0s.

Tags: thesandlot, Big Short, Lazlo, Legacy, 2 percent, Defiance, Lucius, Jenner, AI, Klinger, Coxswain, Popeye, Roadhouse, Corner Kick