Category: Uncategorized

Date: 2024-02-29
AO: ignite
Q: Nano
PAX: Legacy, Popeye, SAAS, Tony cha cha Vargas, Baracus, Bootlegger, Goldfish, meister FNGs: None
COUNT: 9

WARMUP: SSH, short mosey, arm circles, Cherry pickers, merkins.

THE THANG: A quick round of Merkin-Burpee 11’s across the parking lot.

In addition to going over the counting, all the PAX had an opportunity to lead exercises IC.

MARY: A round of LBCs IC counted by everyone.

COT: F3 is the place to be vulnerable. Let it out, share it with the PAX. It helps them learn about you and deepens the bonds. And, you just might find out that others have or are going through the same thing as you.

ANNOUNCEMENTS: ClusterLeaf March 2nd!

Tags: ignite, Legacy, Popeye, SAAS, Tony cha cha Vargas, Baracus, Bootlegger, Goldfish, meister

Date: 2024-02-28
AO: theaerie
Q: Chasqui
PAX: Stewie, Rocketman, Lonestar, Brass Monkey
FNGs: None
COUNT: 5
Warm up
Big loop mosey
Side straddle hops
Run in place w/Leg kicks/swings
Bat wings
Michael Phelps
Cherry pickers

Round 1:
– Coupon curls 50+50 yds
– Overhead press with coupons
– Coupon squats
– Coupon lunges (alternating legs)
– Coupon rows
– Coupon deadlifts
– High plank
+ shoulder taps
+ merkins
– 1 loop mosey

Round 2
– Coupon run: 10/20/30/40/50 yd
– Jump rope to side straddle hops
– Mountain climbers
– Kettlebell swings
– Curls + rifle carry

Round 3
Pax Mix
– Big boy sit ups, V-ups, merkins , flutter kicks, American hammer

Mix Stretches OYO

COT: Community outreach

Announcements: CSAUP countdown

Tags: theaerie, Stewie, Rocketman, Lonestar, Brass Monkey

Date: 2024-02-29
AO: edge_of_reason
Q: Forest
PAX: Chef, Quip, Blueprint
FNGs: None
COUNT: 4
WARMUP:
All IC
Don quixotic x15
Bend and reach x10
Imperial walkers x15
Batwings x15
THE THANG:
We did each exersize oyo x50 and ran ~250 yards between each one. Exersizes:
Burpees, High jumps, crunches, dirty dogs, Ssh, leg lifts, American hammers, calf raises, Lunges MARY:
All IC x15, no stopping
High plank, elbow plank, left side plank, elbow plank, right side plank, Spiderman plank ANNOUNCEMENTS:
We need a new bros and beers admin
COT:
Blueprint travel, and Forest is moving to Lancaster.

Tags: edge_of_reason, Chef, Quip, Blueprint

Date: 2024-02-29
AO: thehighlands
Q: Spud
PAX: Hobbyhorse, Hard Knox, Spud, Toolbox
FNGs: None
COUNT: 4

WARMUP: 1 1/2 laps warmup. Arm circles then potato pickers then Willie Mays Hays

THE THANG: we used the 4 corners of the soccer field. Corner 1 was legs. Hard Knox called the leg exercises and we did them for 90 seconds. Then he directed our method of conveyance to the next corner. Corner 2 was arms. Toolbox called these exercises and moved us to corner 3. Hobbyhorse had the workout there and led us in 90 seconds of a ab exercise. Last corner was me and we did cardio/plyo.

Lots of good variety by the pax.

MARY: built in

ANNOUNCEMENTS: I think there is a CSAUP. It seems to be heavy on the S.

COT: prayers to all parents to be our best and have patience with our kids. Prayers that they forgive us when we don’t. Prayers to toolbox who closes on new house today.

Tags: thehighlands, Hobbyhorse, Hard Knox, Spud, Toolbox

Date: 2024-02-28
AO: thefarm
Q: Squatter
PAX: F-No, Pad Thai, Infinity, Trolley, Sparky, Moneyball, Matthew – Running Man FNGs: None
COUNT: 8
WARMUP:
• SSHs
• Arm circles
• Beet Pickers
• Don Quixotes
• Downward dog to cobra
– mosey around triangle

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition, mosey around triangle in between sets

Set 1×2:
A – Bent Over Rows (coupon)
L – Bonnie Blairs
A – American Hammers
R – Rosalitas
M – Merkins

Set 2
A – Coupon Curls
L – Squats
A – Mountain Climbers
R – Rockette
M – Merkin Jack

Ring of fire: SSH + 5 Merkins

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– 60s Bear Hold

ANNOUNCEMENTS:
Q School Friday – Infinity Q
Clusterleaf event Saturday
Rucking at the farm Saturday for those not attending Clusterleaf

COT:

“Tho’ I never arrived at the perfection I had been so ambitious of obtaining, but fell far short of it, yet I was, by the endeavour, a better and a happier man than I otherwise should have been if I had not attempted it.” – Ben Franklin

Tags: thefarm, F-No, Pad Thai, Infinity, Trolley, Sparky, Moneyball, Matthew – Running Man