Category: Uncategorized

Date: 2024-02-17
AO: thesandlot
Q: Defiance
PAX: Boardwalk, Hobbyhorse, Legacy, Magoo
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, WMH, cherry pickers, down dog
THE THANG: three sets of 20 dips + 20 stepups, then three sets of 20 merkins + 20 vups/American hammers/WWI sit-ups + 20 mountain climbers, then mosey to Custis trail for 5 sets of burpees up the hill: Start with 8 burpees at the bottom, then climb hill for various exercises at the top. Run down and repeat 5x. MARY: LBC, Freddie Mercuries, Toy Soldiers
ANNOUNCEMENTS: Softball league, see channel. CSAUP March 2 – sign up!
COT: Q has been reading about legendary coaches and working to be a better coach. It can be hard to shift mindset from being player to a coach. Practice this week getting more work done through others and coaching others to lead.

Tags: thesandlot, Boardwalk, Hobbyhorse, Legacy, Magoo

Date: 2024-02-16
AO: horizon-ao
Q: sticks
PAX: Gherkin, Mr Haand, 3 mile, Attache’, Fish Fry, Magoo, Kodiak, Undertow, Classified, Safety Cone FNGs: 1 Safety Cone
COUNT: 11
WARMUP: SSH, WMH, Dishwasher
THE THANG:
#### Circuit 1: Strength and Agility (10 minutes)
– Merkins (Push-ups): 20 on your count
– Squats: 25 on your count
– Mountain Climbers: 20 in cadence
– Lunges: 10 each leg on your count
– Repeat the circuit as many times as possible in 10 minutes.

#### Circuit 2: Cardio Blast (10 minutes)
– High Knees: 1 minute
– Butt Kickers: 1 minute
– Sprint 100 yards: Then jog back for recovery, repeat for the remaining time – Burpees: 1 minute, aim for as many as possible, rest as needed

#### Circuit 3: Leg Destroyer (10 minutes)
– Bulgarian Split Squats: 10 each leg on your count
– Box Jumps or Step-Ups: 15 on your count (find a stable surface) – Calf Raises: 30 on your count
– Wall Sit: Hold for 60 seconds
– Repeat the circuit as many times as possible in 10 minutes. MARY: Bird-Dogs, Box Cutters, Gas Pumpers, LBC’s
ANNOUNCEMENTS: CSAUP in March, Late start on 2/19
COT: When I do good I feel good, when I do bad I feel bad, and that’s my religion. – Abe Lincoln

Tags: horizon-ao, Gherkin, Mr Haand, 3 mile, Attache’, Fish Fry, Magoo, Kodiak, Undertow, Classified, Safety Cone

Date: 2024-02-16
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:

Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees

THE THANG:

4x 50yd mosey to 50 yd sprint – 10 merkins

2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin)

4x – 30 second wall stand then 10 jump squats

4x 50yd mosey to 50 yd sprint – 10 merkins

Pyramid sets of 10, 15, 20, 15 & 10 of
Thruster, curls & abs

MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Rocketman

Date: 2024-02-16
AO: thepatriot
Q: Big Short
PAX: 2 percent, bogey, Bone, CableGuy, citrus, Flipper, Hobbyhorse, Ice Tea, Jag, Lazlo, Legacy, Old Bay, Popeye, SAAS, Shake ‘N’ Bake, Spokes, Strange Brew, Sunshine, Sky Miles, Groundhog FNGs: None
COUNT: 21
WARMUP: the normal routine

THE THANG: PAX form into four groups and completed four rounds of exercises. Each round consisted of: 10 burpees
20 mountain climbers
30 dips
40 mercans
50 squats
One lap around the track

MARY: flutter kicks, toy soldiers, Nolan Ryans, dirty dogs and donkey kicks

ANNOUNCEMENTS: F3 softball team (see channel), Cluster Q, Boneathon

COT: something about Charles Barkley.

Tags: thepatriot, 2 percent, bogey, Bone, CableGuy, citrus, Flipper, Hobbyhorse, Ice Tea, Jag, Lazlo, Legacy, Old Bay, Popeye, SAAS, Shake ‘N’ Bake, Spokes, Strange Brew, Sunshine, Sky Miles, Groundhog

Date: 2024-02-15
AO: thehighlands
Q: Hard Knox
PAX: Traveler, Spud, LTD, Jag, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Overhead press, imperial walkers, 100 air squats, downward dog, world’s greatest stretch.
THE THANG: 90 seconds plank, 80 lunges, 70 WW2s, 60 box jumps, 50 mountain climbers, 40 merkins, 30 burpees, 20 jump squats MARY: 10 flutter kicks, 10 sets other abs.
ANNOUNCEMENTS: CSUP in March.
COT: Love often requires giving. Be ready to give today.

Tags: thehighlands, Traveler, Spud, LTD, Jag, Hard Knox