Category: Uncategorized

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Circle of jerks

DATE: 2023-04-29
AO: Freestate
Q: FIFA
PAX: Wildcat, Cannoli, Butter, Horshack
FNGs: Mumford, Brony, Showme
COUNT: 8
WARMUP:

20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:

Round 1
1 person in center, does 10 cleans WC then 10 merkins then 10 taint scrapers then 10 merkins

All other PAX do AMRAP merkins until center pax is complete

new pax in center, outside pax do squats

new pax in center, outside pax do LBCs

new pax in center, outside pax do low plank

Mosey the field

Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls, then 10 squats

Outside pax, plank jacks

New pax in center, outside pax high knees

New pax in center, outside pax low plank

New pax in center, outside pax SSH

Mosey the field

Repeat round 1
Mosey the field
Repeat round 2
Mosey the filed

MARY:

10 big boy sit-ups
15 scissors
15 X factor
10 dying crab cockroach
10 breakdancers
Plank o Rama

ANNOUNCEMENTS:
COT:

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Dealing with Disappointment

DATE: 2023-05-01
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Battleship, Peanuts, Roddick, Sam Adams
FNGs: None
COUNT: 5
WARMUP:
Stretching & light warm ups

THE THANG:
Modified Murph training.
Run 1 mile
(6) rounds:
10 Bigboys, 20 Merkins, 30 air squats
Run 1 mile

MARY:
Quick round Flutter Kicks, American Hammer and more BigBoys

ANNOUNCEMENTS:
Apollo launch this Weds, 5/3
More research on Murph location, TBD

COT:
As we all arrived this morning to our shock and disappointment, pull up rack/bars were gone. But we have to Modify/Pivot to keep moving forward. Similar to how life those these unexpected hurdles our way. Couldn’t dewel on loss of bars, we pivoted and pushed forward. Well done fellas!

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Wet Dolly is better with Sods

DATE: 2023-04-30
AO: Mor-Ruck-Ing
Q: citrus
PAX: Patchouli, Speedo, Pop Fly, Obadiah
FNGs: None
COUNT: 5
WARMUP: Drive to WV
THE THANG: Hike 25 miles through rain, sunshine, and rain, across some of the most amazing landscape in WV – Dolly Sods Wilderness MARY: Lunch at the Apple House in Linden, VA.
ANNOUNCEMENTS: Tarps are key. Every piece of dried mango will counteract, slightly, an Immodium AD. COT: Tarps are also very useful.

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Tour of the Farm (modified)

DATE: 2023-05-01
AO: Farm
Q: Infinity
PAX: Slackbot
FNGs: Firehead (FNG)
COUNT: 2
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Michael Phelps.

The Thang: Tour of the Farm (modified)
– Sprint 60m to halfway mark on first field
– 20 Erkins on bench
– Sprint 60m to end of first field
– Tabata Squats, 8 rounds
– Bear Crawl 40m across field
– 10-1 Motivators
– Sprint 80m to 2nd field far corner
– 5-10-5 Jack Webb’s
– Walking Lunge 40m to halfway mark of 2nd field
– 20 Derkins off bench
– Mosety back to start

Mary: LBCs, Penguin Crunches, American Hammers, J-Lo’s, and Plank hold.

CoT: Try to foster an athletic mindset:
– Athletes eat and train, they don’t diet and exercise.
– Athletes improve their performance, they don’t burn fat/calories. – Athletes focus on their weak areas, they don’t stick to what they’re good at. – Athletes put in the extra work to improve, they don’t just get by.