Category: Uncategorized

Date: 2024-01-23
AO: delphi
Q: Blue Steel
PAX: Peanuts, Blue Steel, Pop Fly, Flapjack, Battleship, Crop Duster, Twin Star, Doodles, Rambler, Nano, K-Pop FNGs: None
COUNT: 11
WARMUP:
THE THANG: On your 6… overhead block pull and leg raise to shin then press and return slowly to ground
Super Phelps, On your chest lower lumbar raise and alternate reach out modified to increase more resistance aka (pain) Burpee horizontal press slow and low
Samurai squat with block overhead
On all fours dog leg lift. Hold at top for 3 count reps then alternate leg. Do another to increase burn Skull crusher with block on your 6
Skull crusher combo sit-up
Close grip block press on your six for 100 reps
Overhead pulls with block
Static lunge

MARY: leg tuck isometric stretch
Merkins 50 killed me
ANNOUNCEMENTS: whatever they said
COT: be a good person and include people….everyone needs help…..go out and help someone every day and do it with your heart not your wallet.

Date: 2024-01-23
AO: freestate
Q: Dungeon Master
PAX: Bluto, Cannoli, CashOnly, FIFA (F3 The Capital), Horshack, John Kluge, Mumford FNGs: None
COUNT: 8
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Arm circles – 10 OMC forward, 10 OMC backward
Michael Phelps – 15 IC
Windmills x 10 IC
Cherry pickers x 15 IC

THE THANG:

Court – NO coupons

Round 1, 7x burpees
Round 2, 14x four count flutter kicks
Round 3, 21x kneeling push-ups (2nd set: merkins, 3rd set diamond plank, 4th set monkey humpers) Round 4, 28x squats
Round 5, 21x SSHs
Round 6, 14x LBCs
Rest count 20x, 25x, then 30x, Repeat Rounds 3x
>From foul line to foul line: 4 rounds
2x Lunge walks forward, mosey back to foul line
2x lunge backwards in place, mosey to other foul line
Mosey 3x court, karaoke on long sides
MARY:
X-factors x 15 IC
Lying leg raises x25 OMC
Side planks and regular Diam x 25 IC each
American Hammer x 15 IC
Reverse crunches x 20 IC
Scissors x 10 IC

ANNOUNCEMENTS:
2/25 4th Thursday at Irish Inn

COT:
Friedreich’s Ataxia awareness, Friedreich’s Ataxia Research Alliance – Home (curefa.org)

Date: 2024-01-21
AO: mother-ruck-ing
Q: Shake ‘N’ Bake
PAX: Knievel, Kodiak, 3 mile, Old Bay
FNGs: None
COUNT: 5
WARMUP:
THE THANG: RUCK
MARY:
ANNOUNCEMENTS:
COT:

Date: 2024-01-22
AO: horizon-ao
Q: sticks
PAX: Gherkin, 3 mile, vplaxico, Disco, Kodiak, Magoo, SPINAL TAP, Purple Rain FNGs: None
COUNT: 9
WARMUP: WMH, CP, IW, SSH, Don Quixote
THE THANG:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
20 Push-Ups
40 Lunges

10 Burpees
20 Push-Ups
40 Lunges
25 Dips

10 Burpees
20 Push-Ups
40 Lunges
25 Dips
40 Air Squats

10 Burpees
20 Push-Ups
40 Lunges
25 Dips
40 Air Squats
50 OH Claps

10 Burpees
20 Push-Ups
40 Lunges
25 Dips
40 Air Squats
50 OH Claps
30 SSH’s
MARY: Flutter Kicks, LBC’s
ANNOUNCEMENTS:
AMBAB this weekend
COT: Farewell to Major Payne and his effortless leadership qualities.

Date: 2024-01-22
AO: thefarm
Q: Squatter
PAX: Matthew – Running Man, Infinity, IKEA, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC
– Mosey around the Triangle

THE THANG:
Rings of fire, mosey in between each:
– SSHs and 10 merkins
– Merkins and 15 squats
– Squats and 10 Bonnie Blairs
– Bonnie Blairs and 10 Shoulder Taps
– Shoulder Taps and 10 Imperial Walkers
– Imperial Walkers and 10 Rockettes
– Rockettes and 5 Burpees
– Bonnie Blairs and 5 Burpees

MARY:
– Penguin Crunches
– Rosalitas
– Sweat Angels
– Flutter Kicks
– Reverse Crunches

ANNOUNCEMENTS:
Wreath collection was a success!
Feb 10, 8 mile hike
Wed Q: Lumbergh
Fir Q: Firehead

COT:
Juggling act!