Category: Uncategorized

Date: 2024-08-20
AO: delphi
Q: Pop Fly
PAX: Toolbox, K-Pop, Gherkin, Nano, Rambler, Hightower, Peanuts, Rocket, Atlas, Blue Steel, 5K, NOAA FNGs: None
COUNT: 13
WARMUP: Solid. Really good. Top 10 warmups

THE THANG:
Round 1:
– 5x OH Press – Run to first outline and return / 5x OH Press – run to 2d outline and return / 5x OH Press – run to 3d outline and return (15 total OH Presses) – 10x Merkins – same as above (30 total Merkins)
– 15x Squats – same running as above (45 total Squats)
– Rifle carry to far side of tennis courts + 25x Calf Raises

Round 2: EMOM x5 – Run the baselines of the 3 tennis courts

Round 3: Same as round 1 – but with a partner

Round 4: 2 Rounds / 10x reps: Squats, OH Press, FWD Lunge, Curls, Reverse Lunges, Cross-over Merkins

MARY: Banana Hammocks, Flutter Kicks, Penguin Taps, LBCs, BBSs

ANNOUNCEMENTS: 2d F on Thursday, 9/11

COT:
(1) As your kids go back to school, do not suffer from revisionist history – you weren’t perfect in school. Neither will your kid be

(2) Success comes from a long obedience in a straight line

Tags: delphi, Toolbox, K-Pop, Gherkin, Nano, Rambler, Hightower, Peanuts, Rocket, Atlas, Blue Steel, 5K, NOAA

Date: 2024-08-19
AO: acropolis
Q: Peanuts
PAX: Horshack, Rambler, spartan, Chewy, Kool-Aid
FNGs: 1 Kool-Aid
COUNT: 6

WARMUP: SSH; WMH; CP; MP; DB; DD; WGS
THE THANG: pair up for DORA. 75 curls; 125 calf raises; 175 chest press; 225 squats; 275ish KBSs. Partner moseys; super mario; backwards moseys; karaokes; and bear crawls. Forgot triceps so went and knocked out 60 dips on the bench. MARY: yes
ANNOUNCEMENTS: you can read in the channel.
COT: new beginnings and opportunities

Tags: acropolis, Horshack, Rambler, spartan, Chewy, Kool-Aid

Date: 2024-08-20
AO: thegeneral
Q: Hard Knox
PAX: Lazlo, bogey, Hard Knox
FNGs: None
COUNT: 3

WARMUP: SSH, etc.
THE THANG: communal fitness for increased transformation (CFIT) regimen. Upside down pyramid. MARY: Flutter kicks
ANNOUNCEMENTS: 9/11 stairclimb
COT: we can go farther together. Celebrations and hardships

Tags: thegeneral, Lazlo, bogey, Hard Knox

Date: 2024-08-19
AO: thefarm
Q: Sparky_The Farm
PAX: Infinity, Pad Thai, Chile, F-No, Matthew – Running Man, Squatter, Trolley, Firehead, Peppermint Paddy FNGs: None
COUNT: 10

WARMUP: SSH, beet pickers, wMh, arm circles, neck rolls
THE THANG:
Working on the wet infield grass, we rotated from 1st, 2nd, 3rd and home with a run to the right field foul pole in between Merkins
Squats
Lbcs
Jumpsquats
Run
Palms down pulse
Side lunges
Single leg lifts
Glute bridges
Run
Bird dogs
Courtesy squats
Low plank
On your back, single heel taps

MARY:
American hammers
Australian snow angels
Nolan Ryans
ANNOUNCEMENTS:
9/11 stair climb. We will organize to attend.
F-No on Wednesday, Infinity on Friday Q
COT:
Because today is the first day of school,,,,

“Nobody is perfect. That is why pencils have erasers. ‘ Wolfgang Reis

Don’t be afraid to Jake a mistake (pilots and surgeons, not you) because mistakes are signs of effort.

Tags: thefarm, Infinity, Pad Thai, Chile, F-No, Matthew – Running Man, Squatter, Trolley, Firehead, Peppermint Paddy

Date: 2024-08-19
AO: horizon-ao
Q: Poe
PAX: 3 mile, Roadhouse, Jenner, Disco, Kodiak, Classified, Mr Haand, Yardbird, Purple Rain, Bellhop, SPINAL TAP, Kombucha FNGs: None
COUNT: 13
WARMUP: SSH, LBAC, IW, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Down Dog, WGS, Up Dog, fellowship lap

THE THANG: 10 burpees every 1:15 on the 1:15, 10 rounds for 100 total Mosey to Disco Hill
Skater Hops (aka Apolo Ono’s) up the hill, B-O-M-B-S at top
Mosey to wall in front of elementary school
20 dips
Mosey to stairs
3 rounds of stairs = 1 round up Lincoln Memorial
Mosey back to field

MARY: Box cutters, American Hammers, side plank dips, Freddy Mercuries, LBCs

ANNOUNCEMENTS: 9-11 stair climb, arrive 4:30, start 4:45, breakfast afterward at Columbia Island Marina; Iron Pax challenge next month, likely Fridays at Horizon, alternative programming nearby

COT: Read a little bit about improving VO2 Max as predictor of good health and best way to improve is push a little past comfort, YHC tried to do a bit of that today.

Tags: horizon-ao, 3 mile, Roadhouse, Jenner, Disco, Kodiak, Classified, Mr Haand, Yardbird, Purple Rain, Bellhop, SPINAL TAP, Kombucha