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thepatriot Over and over and over and over

Date: 2024-08-26
AO: thepatriot
Q: citrus
PAX: Lazlo, Hops, Boardwalk, Fitz-Hume, My Space, Sunshine, Couch Potato, Wedding Singer, Smokey, Skymiles, Pilsbury, Strange Brew, Flux, Prestige, SAAS, Short Rib, Ice Tea, Porkchop, 5-way FNGs: None
COUNT: 20
After being chased out of the parking lot by some pretty tough looking seniors with nicer cars than us, we settled in the side lot for warmup.

WARMUP: SSH, burpees, IW, Hillbillies, WMH, arm circles, down dog, world’s greatest stretch.

THE THANG: With or without a ruck, complete AMRAP of the following while a ~7 minute song plays:

Round 1: Seek and Destroy (Metallica)
50 steps ups
Run a lap
25 curls

Round 2: White Wedding (Billy Idol)
50 steps ups
Run a lap
25 overhead press

Round 3: Ball and Biscuit (The White Stripes)
50 steps ups
Run a lap
25 low rows

Round 4: Paradise City (Guns N’ Roses)
50 steps ups
Run a lap
25 skull crushers

MARY: Flutter kicks, big boi situps, LBCs, penguin crunches

ANNOUNCEMENTS: 9/11 stair climb. Check the slack channel for date, Sunshine.

COT: The 1st F is what got everyone out here, but give the 2nd and 3rd Fs a try. You don’t know till you try.

Tags: thepatriot, Lazlo, Hops, Boardwalk, Fitz-Hume, My Space, Sunshine, Couch Potato, Wedding Singer, Smokey, Skymiles, Pilsbury, Strange Brew, Flux, Prestige, SAAS, Short Rib, Ice Tea, Porkchop, 5-way

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hamilton Dora and Coupons

Date: 2024-08-26
AO: hamilton
Q: Booking
PAX: Defiance, Jag, Legacy, bogey, Hobbyhorse
FNGs: None
COUNT: 6

WARMUP: SSH, Windmills, LBAC, Michael Phelps, WM Hayes, Cherry pickers, down dog, imperial walkers, world’s greatest stretch, cobra Kai THE THANG: Dora
Round 1- farmer Carey both coupons to mid field and back
150 merkins
150 plank jacks
150 big bois

Round 2- shoulder cart coupon to mid field and back
100 coupon squats
100 low rows
100 curls

Round 3 – backward run to 50 forward run back
50 flutter kicks I/C
50 LBC
50 SSH I/C

Ring of fire- bear crawl – mountain climbers/ shoulder taps

MARY: flutters, toy soldiers, calf raises, dirty dog, donkey kicks ANNOUNCEMENTS: stair climb/ iron pax
COT: keep priorities straight and focus on things you can control not those you can’t

Tags: hamilton, Defiance, Jag, Legacy, bogey, Hobbyhorse

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freestate Yet another 9/11 Stairs Climb Prep

Date: 2024-08-22
AO: freestate
Q: Deagle
PAX: Mechanic, CashOnly, Mark Michael, Bachelor, FIFA (F3 The Capital), Winston, Pigeon, F3 Scabby, Brony FNGs: None
COUNT: 10
WARMUP:
– SSH x 25 IC
– The Chinook x 20 IC each side
– Michael Phelps x 15 IC
– Imperial Walkers x 20 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC
– Monkey Humpers x15 IC

THE THANG:
Jog to the stairs of insanity…
Two groups, each does collectively x repeats of one exercise, the other runs up and down the stairs (counting the “UPs”). Whichever had more ups wins; second group does 5 burpees. – 250 Merkins
– 250 Squats touch the floor
– 400 LBCs
– 35 Burpees

MARY:
– Reverse Crunches x 20 IC
– Freddie Mercury x 15 IC
– Outlaws x 20
– Spider-Plank x10 IC
– LBC x20 IC
– Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

Tags: freestate, Mechanic, CashOnly, Mark Michael, Bachelor, FIFA (F3 The Capital), Winston, Pigeon, F3 Scabby, Brony

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theaerie Saterday Morning Special

Date: 2024-08-24
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar
FNGs: None
COUNT: 3

WARMUP:
Ssh
Mosey
Highknees
Imperial walker
Hillbillies
Shoulder taps
Michael phelps
Arm circles big/small
Windmills

THE THANG:
Part A – Mosey
Follow the Leader on an irregular route

Part B – Bear Crawl
Bearcrawl to all curbs. When you get to a curb lateral plank walk with feet on curb. Last Pax moves ahead and pick new curb.
Part C –
Mosey round the Promenade with stops every place that serves food to do 1 exercise.
Call out something the restaurant serves. The number of letters x5 is the reps.
After each exercise mosey to fountain and back. Keep going till we hit all restaurants.
Bonnie Blair’s
Bobby Hurley’s
Jump Squats
Frankensteins Kicks
Burpees
BearX -Plank opp toe touch
Crab X – Rev Plank opp toe touch
Mountain Climbers
Apollo
Ran outta time, had so much planned….till next time
MARY: no mary no time
ANNOUNCEMENTS:
9/11
Parade
Old Rag
COT:

Have you noticed how many difficult people there are in the world and not sure how to deal with them?

Proverbs 16:21 says, “A wise, mature person is known for his understanding. The more pleasant his words, the more persuasive he is”

The more pleasant you are, the more persuasive you are. And you’re never persuasive when you’re abrasive. Nagging doesn’t work

Tags: theaerie, Chasqui, Lonestar