Category: Uncategorized

Date: 2024-03-26
AO: delphi
Q: Flapjack
PAX: Rocket, K-Pop, Peanuts, Juneau, Megatron, Hightower
FNGs: None
COUNT: 7

WARMUP:
Mosey lap, SSH, Michael Phelps, Willie Mays Hays, Arm Circles, Hill Billies, Cherry Pickers, Butt kickers/high knees/karaoke around field

THE THANG:
March Madness 4 Regions: Legs, Abs, Upper Body, Full Body. 7 exercises in each region with reps for each tourney round (64, 32, 16,etc.)
LEGS REGION
64: Bobby Hurleys
32: calf raises with coupon
16: Box jumps
8: alabama ass kicker
4: bonnie blair with coupon
2: lunge to 20 and leap frog back
1: defensive slide to 50 and back

UPPER BODY REGION
64: curls with coupon
32: chest press with coupon
16: merkins
8: Dips with coupon
4: 4 sets of 4 shoulder press with coupon
2: 2 sets of 5 hand release merkins
1: set of 10 skull crusher

ABS REGION
64: LBCs
32: Freddie Mercury
16: flutter kick
8: hold plank until name 16 teams left
4: American hammers with coupon
2: sets of 10 WW1s

FULL BODY REGION
64: mountain climbers
32: bearcrawl to 32 and back peddle back
16: burpees while moseying down field and back
8: Q decided to expedite for sake of time; Farmer carry to basketball court. 4: 4 reps of curl/overhead press/squat.
1: 1 free throw each. Everybody shoots, made basket is mosey full court and back, but a miss is suicides. We only made two;. K-Pop and Rocket clearly practiced. One airball.

MARY: none, free throws/suicides
ANNOUNCEMENTS:
Murph coming up in May, look out for prep on Mondays
Road Cleanup Opportunity; talk to hightower for more info.

COT:
With NC State prowling for upsets again, Q read a passage from Jimmy V’s 1993 Espy speech. Takeaway was live life to fullest every day, you never know when it’s your last.

Tags: delphi, Rocket, K-Pop, Peanuts, Juneau, Megatron, Hightower

Date: 2024-03-26
AO: atlantis
Q: Hammerhead
PAX: Deflator, True North, Smokee, Windtalker, Bunyan, U-Haul FNGs: None
COUNT: 7
WARMUP:
Don quixotes
Cherry pickers
Will Mays Warrior Hayes
Snow boarders
C Skip in place
Side to Side hops
Forward and back hops
Star Plank demonstration

THE THANG:
Partner 60-second intervals:

60s of partner Line Hops w/twist movement (two hands holding Ball at all times) while partner:
Star Planks

60s of Ball Merkins*
while partner:
3/6/9 Parking Space Suicides

90s of Sun Gods*
while partner:
3/6/9 Star Planks

90s of partner Line Hops w/twist movement (two hands holding Ball at all times) while partner:
Star Planks

“TAPS”
Round One
Magic Number is 10
Pax forms up in a circle and playsTAPS.
– count the number of consecutive taps. *they have to be clean, meaning both feet are airborne when passing. For each count less than the magic number, each Pax owes a burpee

Add 10 to Magic Number each round of TAPS

Round Two Penalty: Jump Squats
Round 3 Penalty: Basic Burpees
Round 4 Penalty: Air squats
Round 5 Penalty: Merkins
Round 6 Penalty: Sun Gods (arm circles)
Round 7 Penalty: Side Straddle Hops

MARY: (out of time– did not do)
Mountain Climber Series
2 two 90s Cool-downs:
Single Count Plank Jacks ( following taps followed by 90 sec Alternating elbows/hands) Partner Back Extensions
Plank routine (90 sec Althernating shoulder)

ANNOUNCEMENTS:
Friday 12 April Bonus WOD at atlantis 0600

COT:
FROM INTERNATIONAL FAIR PLAY. ORG
https://www.fairplayinternational.org/history-of-fair-play-
Baron Pierre de Coubertin was the man who founded the Olypmpic Committee in 1894.
Sporting fights off physical and moral decay. He firmly believed: “There are not two parts to a man, body and soul; there are three, body, mind and character. Character is not formed by the mind, but primarily by the body. The men of antiquity knew this, and we are painfully relearning it. ”
He also emphasised that sport is a universal language and a catalyst for universal harmony capable of bringing people together and teaching them values like mutual respect, solidarity, tolerance and fair play.

Tags: atlantis, Deflator, True North, Smokee, Windtalker, Bunyan, U-Haul

Date: 2024-03-26
AO: thegeneral
Q: Gherkin , Hard Knox
PAX: Legacy, Spud, Toolbox, Traveler, Hobbyhorse, citrus
FNGs: None
COUNT: 8

WARMUP:
SSH, LBAC, IW, Hillbilly, Worlds Greatest Stretch

THE THANG:
• 3 sets of 10 exercises
• AMRAP for 50 sec, 10 sec rest
• 1 minute rest between sets

1 No Cheat Merkins
2 Sit-up (PAX choice as to what type)
3 Squats
4 Burpees
5 Mountain Climbers
6 Lunge (alt legs)
7 Airpress
8 Burpees
9 High Knees
10 No Surrenders

11 Hand Release Merkins
12 LBCs
13 Bobby Hurleys
14 Dancing Crab
15 Toy Soldiers
16 Curtsy Lunge
17 Seal Claps
18 Plank Jacks
19 Imaginary jump rope
20 Dips

3rd verse, same as the 1st

MARY:
Fellowship mosey to 50 and back
Side planks, flutter kicks

ANNOUNCEMENTS:
New ao – Hamilton,
Boneathon on Memorial Day,

COT:
Holy Week this week. The crowd can turn against us quick, and our hearts can be fickle as well. Let’s work on staying true and consistent to what matters and not swayed by the crowd.

Tags: thegeneral, Legacy, Spud, Toolbox, Traveler, Hobbyhorse, citrus

Date: 2024-03-25
AO: horizon-ao
Q: Purple Rain
PAX: Fish Fry, Kodiak, Magoo, Mr Haand, Purple Rain, vplaxico, @dinghy, @chalmers FNGs: None
COUNT: 8

WARMUP:
– Willie Mays Hays
– Cherry pickers
– Little bitty arms
– Side straddle hop
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap

THE THANG:
pair up, dora style; rotate
1. March Madness first half
– 3 basketball half court layups, 150 merkens
– Bobby hurleys, Bear crawl
– Rotate: tricep bench, suicide lines
2. March Madness second half
– 5 Three pointers around the arc, touch pole, partner feed
– 50 burpees, karaoke
– squats, suicide lines

MARY:
Flutter kicks
Box cutters

ANNOUNCEMENTS:
Bone-a-thon

COT: Be ready for your moment and enjoy the moment. These college players have spent hours over their lifetime practicing in the hope of reaching the NCAA tournament. They’ve worked hard to get to the point where they can take their shots on the biggest stage; be ready for your moment. For many it will also be the end of their competitive playing days and the last time they will play for their coach and with their teammates; enjoy the moment.

Tags: horizon-ao, Fish Fry, Kodiak, Magoo, Mr Haand, Purple Rain, vplaxico, @dinghy, @chalmers

Date: 2024-03-25
AO: acropolis
Q: Peanuts
PAX: Derecho, Hightower, NOAA, Blue Steel
FNGs: None
COUNT: 5

WARMUP: Done to One More Try per the request of Blue Steel. Just kidding- he really wanted Careless Whispers but my Spotify wouldn’t give it to him. Next time all Michael Bolton for you, buddy. SSH; HB; WMH; MP; DD; WGS; run a lap with some Frankensteins, buttkickers, SMs worked in
THE THANG: Per the usu: split into two teams. One team does dips and decline merkins on one sideline and other team does squats and KBS on the other sideline. Start with 10 reps and then switch sidelines. Add 10 reps until you get to 40. RB a lap MARY: ring of fire
ANNOUNCEMENTS: Murph. We will do Murph prep next Monday morning at GMU. Map to be provided. HT to lead the charge.
COT: A bunch of garbley gook. Main thing is Derecho will be departing for basic training in about 3 weeks so glad to have him out as he prepares for that journey.

Tags: acropolis, Derecho, Hightower, NOAA, Blue Steel