Category: Uncategorized

Date: 2023-08-06
AO: mother-ruck-ing
Q: Hightower
PAX: Jag, Monk, Kodiak
FNGs: None
COUNT: 4
WARMUP:
On the move
THE THANG:
3 mile loop

MARY:
None
ANNOUNCEMENTS:
None

COT:
Great way to start Sunday morning

Date: 2023-08-04
AO: sparta
Q: Monk
PAX: Doodles, K-Pop, Bluegrass, Rambler, Peanuts, Nano
FNGs: None
COUNT: 7
WARMUP: cherry pickers, Imperial Walkers, monkey humpers, Morrocan night clubs,, Michael Phelps, down dog/world’s greatest stretch THE THANG:
Bucket brigade on the stairs. PAX line up on the stairs and pass cinder blocks to each other traveling up and down the stairs Ricky, Bobby style
Butkus. (Look it up. https://f3nation.com/exicon/) EMOM 40 seconds on 20 seconds rest CPRs Dora style. 100 Curls, 150 overhead Presses, 200 tricep Raises DORA #2 for fun: 75 size squats, 100 kettlebell swings, 125 LDCs MARY: no time
ANNOUNCEMENTS: 9/11 stair climb starts at 4:30 at the Lincoln Memorial.
COT: I forgot to prepare a C.O. T and so talked about how stupid you feel being unprepared for things you could’ve been prepared for. Encouragement to focus on good preparation all day!

Date: 2023-08-05
AO: olympus
Q: Walk-on , Hightower
PAX: Nano, Hightower, Pop Fly, Rollingstone, Monk, Yard Sale, Kermit, Wes-welcome! FNGs: 1 Wes-welcome!
COUNT: 9
WARMUP: SSH, cherry pickers, WMH, Michael Phelps, Paul Blart, Karaoke, butt kicks, high knees, fellowship lap

THE THANG:
Escalator-
10 merkins
20 seconds bear-crawl 360
30 mountain climbers
40 alternating side squats
Jog to stairs up/down

MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-08-04
AO: horizon-ao
Q: Kodiak
PAX: Magoo, sticks, Trifecta, Attache’, Mr Haand
FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, IW, WMH, Don Quixote, Down Dog, Up Dog, World’s Greatest Stretch
THE THANG: The Q presented with an assortment of toys. Each toy corresponded to an exercise. When an exercise was completed, the toy was placed in the bucket. The options consisted of flights of stairs, splitting wood, climbing to the top of the Discovery climbing structure, SSH, Squats, jump rope, kettle bell swings, mericans, burpees, pull ups and bear crawls. Miraculously, the PAX completed all the exercises within the 45 minutes allotted for the workout. MARY: flutter kick, LBCs
ANNOUNCEMENTS: 9/11 stair climb is coming
COT: In life, you get to choose your own adventure. But choices made foreclose others. You make choices that may be good, may be bad. You have to live with the consequences and make the most of it.

Date: 2023-07-29
AO: freestate
Q: Birdman
PAX: Winston, Wildcat, Deagle, Butter, Horshack, FIFA, Birdman, john Kluge FNGs: None
COUNT: 8

WARMUP: SSH, imperial walkers, burpees, other
THE THANG: quarter mile run, 4x double San Juan Hills with 10x merkins.. alternating with 35 yard overhead coupon carries and bear crawls, coupon carry 50 yards to do 3 x 10 squats, 3 x 15+ curls, round robin choice coupon exercises. another quarter mile run. 3x long uphill lunge walk 50 yards. another quarter mile run.
MARY: 12 mins flutter kicks, Hello Dollies/low-litas, LBCs, slow bicycles, 7 round the circle of Mary choices 15+ count of each ANNOUNCEMENTS: yes
COT: yes