Category: Uncategorized

Posted on

thepatriot Over the Hills and Far Away

Date: 2024-08-12
AO: thepatriot
Q: My Space
PAX: Flux, Big Short, Strange Brew, Prestige, Boardwalk, My Space, citrus, Ice Tea, Couch Potato, Lazlo, Wedding Singer, Lucius, Smokey, Fitzhume, FNGs: None
COUNT: 14

WARMUP: The Usual
THE THANG: Group 1 Runs large hill — over and back. Group 2 does 20 burpees, 20 squats, 20 Mercans, 20 calf raises (and repeats until group 1 is back. Groups then switch. (2 rounds) Third round: 10 burpees, 10 squats, 10 Mercans, and 10 calf raises MARY: flutter kicks, Freddy Mercurys, donkey kicks
ANNOUNCEMENTS: 9/11 on…9/11. Iron Pax around the corner. Giddy Up!
COT: Q appreciative/grateful for all of the great COTs. We get just much out of the COTs as we do the workout. Thank you.

Tags: thepatriot, Flux, Big Short, Strange Brew, Prestige, Boardwalk, My Space, citrus, Ice Tea, Couch Potato, Lazlo, Wedding Singer, Lucius, Smokey, Fitzhume,

Posted on

freestate Wet TABATA

Date: 2024-08-08
AO: freestate
Q: Cannoli
PAX: Deagle, Pigeon
FNGs: None
COUNT: 3
WARMUP:
15 SSH, IC
15 Imperial Walkers, IC
15 Windmills, IC
10 Shoulder taps, IC
10 Mountain climbers, IC
10 Plank jacks, IC
6 Willie Mays Hays, OYO
15 Cherry pickers, IC
THE THANG:
TABATA Workout . . .
3 rounds of 6 exercises each (Merkins, Elf on the shelf (with coupon), Bent over rows (with coupon), Squats (with coupon), Burpees, Low plank Round 1: 60 seconds on, 15 seconds off
Round 2: 50 seconds on, 15 seconds off
Round 3: 30 seconds on, 15 seconds off
MARY:
Round robin
ANNOUNCEMENTS:
COT:

Tags: freestate, Deagle, Pigeon

Posted on

mother-ruck-ing Oh, look…a tennis court. How unexpected.

Date: 2024-08-11
AO: mother-ruck-ing
Q: Ice Tea
PAX: Popeye, Lucius, Ryan
FNGs: None
COUNT: 4

WARMUP: No

THE THANG: Ruckers gonna ruck. We went 3.5 miles and stopped along the way at the tennis courts to do PT with coupon: Copperhead squats, lunge walk, merkins, Coupon swings, overhead press. Rucked some more and stopped at same location to do similar exercises, but swapped-in tempo merkins.

MARY: I like coffee

ANNOUNCEMENTS: That coffee was just okay.

COT: None

Tags: mother-ruck-ing, Popeye, Lucius, Ryan