Category: Uncategorized

DATE: 2023-07-06
AO: Highlands
Q: Katniss
PAX: Jag, Capsize
FNGs: FNG Watson, downrange Pax Openhouse
COUNT: 5
WARMUP: stretching and stuff
THE THANG: 13 exercises, 50 counts of each. Like the flag.
50 yard bear crawl, 50 yard walking lunge, 50 merkin variety pack, 50 donkey jumps, 50 dirty dogs, 50 calf raises, 50 squats, 50 side straddle hips, 50 shared tennis shuttle runs, 50 burpees, 50 LBCs, 50 flutter kicks, 50 second plank MARY:
ANNOUNCEMENTS: welcome two new FNGs!
COT: finish strong. At everything you do.

DATE: 2023-07-06
AO: Olympus
Q: Peanuts
PAX: Nano, Tool Time, Monte Karlo, Hoolihan, Yard Sale, Dropout FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP: MP; DB; DD; WGS
THE THANG: Partner up. Partner A farmer carry 2x coupons around track; Partner B 50x Merkins. Partner B moseys to catch up and switch out with Partner A. After 1x lap change to 20x burpees. After 2x laps change to rifle carry 1x coupon and 50x FKs IC. After 3x laps change to 50x squats. MARY: 25x LBCs, PPs, BBSs, PTs, 1x lap RB
ANNOUNCEMENTS: Ruck and Float; some complicated institutional F3 thing Nano knows more about
COT: not sure if we did that but I will offer here. My man Tool Time, a near FNG himself, already EH’d another and brought us an FNG – Dropout. By the time I am writing this Dropout already is on Slack and has an appropriate profile meme. My goodness there is a lot of kool aid going around.

DATE: 2023-07-05
AO: Farm
Q: Sparky
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WARMUP: various stretches
THE THANG:
100 merkins
Wide mozy
Rosalitas
High plank
Glute bridges single leg

MARY: included
ANNOUNCEMENTS: none
COT:
Showing up is 70% of life. Show up for your community. Show up for your family. Show up for yourself. Being present is a present to others.

DATE: 2023-07-05
AO: Horizon-Ao
Q: Magoo
PAX: vplaxico, Purple Rain, SPINAL TAP, Median
FNGs: Tomb Raider
COUNT: 6
WARMUP: WMH, Abe Vigoda, Caterpiller merkins
THE THANG: Many, many trips to the 18 line and back with locomotion and breaks of all levels: bear crawl, sprint, caterpiller merkins, hand-clap lunges (both directions), nuckle-draggers, burpees, roll-over merkins, etc. MARY: LBCs and Superman
ANNOUNCEMENTS: Nope
COT: Try to vary your perspective.

DATE: 2023-07-05
AO: Compound
Q: Popeyes
PAX: citrus, Monte Karlo, Peanuts
FNGs: None
COUNT: 4
WARMUP: couple laps around the field with butt kickers, high knees, SSH, karaoke’s, arm circles, and merkins. THE THANG:
20 merkins and run to the 50.
20 SSH and run to the goal line.
20 mountain climbers (IC) and run to the 50.
20 body weight squats and run to the goal line.
20 burpees and run to the other goal line.

Rinse and repeat 4x.

MARY: 37 flutter kicks, 20 big boi situps, 20 LBC’s
ANNOUNCEMENTS: Ruck and float this Saturday
COT: Sometimes you are solving for the wrong problem. When you do, you don’t solve the problem. If your problem is not getting better, bring in another person to see if you are solving the right problem. When you have identified the right problem, you can apply the right treatment to fix the problem.