Category: Uncategorized

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thepatriot Philly Special

Date: 2024-11-11
AO: thepatriot
Q: Gherkin
PAX: CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh FNGs: 1 PlayDoh
COUNT: 13
WARM UP
Elwoods, Imperial Walkers
Willie Mays Hays, Cherry Pickers, World’s Greatest Stretch, Groiners

THE THANG
We alternated roughly 1 minute of running with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. When running, we would line up on the goal line and sprint 40 yards two times (sadly no one managed to hit the 4.4 second target). For the exercises, we rotated through the following about 2.5 times.

1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps

MARY
Flutter kicks
LBCs

ANNOUNCEMENTS
– Turkey Trot on Thanksgiving
– men’s bible study Tuesday – see iron-sharpens-iron

COT
Thank you to all of our veterans!

Lesson From Philly
• Be proud of who you are, where you come from and what you’ve accomplished- no matter what anyone else thinks.

Tags: thepatriot, CableGuy, Big Short, Couch Potato, Shake ‘n’ Bake, Magoo, bogey, Enron, Bone, Strange Brew, Wedding Singer, Boardwalk, PlayDoh

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ao-the-bullpen Murderers Row

Date: 2024-11-08
AO: ao-the-bullpen
Q: Peloton
PAX: Hostess, Peloton
FNGs: None
COUNT: 2
WARMUP:
Red Solo Cup – Burpees on Cup and Up

THE THANG:
Set up stations between home base and the foul pole (250 ft). Travel between is the Murder Bunny! – 10 Thrusters
– 25 Taint Scrapers
– 10 Blockees
– 25 Curls
– 15 CPRs
Fellowship run
Perform in reverse
Continue until time

MARY:
Hostess lead Mary
– lunched walk between stations
– Different core exercise at each station

ANNOUNCEMENTS:
Grunt (which is now past

COT:
YHC shared his F3 journey regarding empathy. If you care to learn more inquire at future COT.

Tags: ao-the-bullpen, Hostess, Peloton

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tuckahoe Tuckahoe Escalation

Date: 2024-11-08
AO: tuckahoe
Q: CableGuy
PAX: meister, Kodak, Legacy, Maguire, Summit, bogey, citrus, 2 percent, Lazlo, Popeye, Yardbird, My Space, Big Short, Elvis, Ice Tea FNGs: None
COUNT: 16
WARMUP: SSH, IW, HB, AC’s, CP, WMH, DD, CK
THE THANG: Escalator workout went as follows:
5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC.

We did a second mini-thang: mosey to playground for 5 hand release merkin ring of fire. Many requested the Pickle Pounder From A High Plank. Their satisfaction will come. MARY: Freddie Mercury, Toy Soldier, LBC
ANNOUNCEMENTS: The Grunt, 0700 11/9, Lincoln Memorial
COT: Kids griping about stuff. Maybe they’re just expressing general anxiety and see you as a safe space. So, that’s good!

Tags: tuckahoe, meister, Kodak, Legacy, Maguire, Summit, bogey, citrus, 2 percent, Lazlo, Popeye, Yardbird, My Space, Big Short, Elvis, Ice Tea

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thepatriot Q school

Date: 2024-11-08
AO: thepatriot
Q: Hobbyhorse , Lucius, Gherkin
PAX: Mulligan, Flipper, Robo, Strange Brew, Coxswain, Fish Fry, Skymiles, Groundhog, Porkchop, Overthrow, Shake ‘n’ Bake, Breach, Semi DR Delaware FNGs: None
COUNT: 16

WARMUP: ssh, iw, hb, Phelps, wmh, rve, down dog, great stretch, cobra, with pax leading some of them THE THANG:

Round 1. 5 burpees led by pax followed by a run to opposite goal and first to 100 exercise. Demoing an easy Q with minimal taking required. First century Lbc, second century squats.

Round 2. Elevens by Gherkin with a good tracking convention of running to the yard line of the count.

Round 3. Ring of fire and bear-muda led by Lucius
MARY: dealers choice by pax
ANNOUNCEMENTS: grunt tomorrow
COT: thanks for the pax who came out for this. Being the Q is great and fun. You won’t be perfect but no one is perfect at Qing (we’re not professionals) and every pax appreciates that you show up and invest the time to lead us. Also a co-Q is a great way to start. Talk to other pax: we all love to share tips and advice

Tags: thepatriot, Mulligan, Flipper, Robo, Strange Brew, Coxswain, Fish Fry, Skymiles, Groundhog, Porkchop, Overthrow, Shake ‘n’ Bake, Breach, Semi DR Delaware