Category: Uncategorized

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Vegas Baby

Date: 2023-11-25
AO: freestate
Q: Mumford
PAX: Baguette, Horshack, John Kluge, Pigeon, Winston, Cannoli, Deagle, Birdman, Mumford, Iron Dome FNGs: None
COUNT: 10
WARMUP: Motiv8or
Standing side crunches cadencex20
Mtn climb cadencex20
Disco cadencex15
Mosey, high knees on long sides
Mosey, ass kickers on long sides
Cherry pickers cadencex15
THE THANG:
Vegas to the core
Teams of thee. Each team trying to roll every combination of two dice. Keep going until any team competes every available roll. Infinite repeats. 2. Sprint to school front door and mosey back
3. 30 single-count LBCs
4. 4 single-count no surrenders
5. 15 bent over rows w coupon
6. 16 single-count standing side crunches
7. 17-cadence low plank
8. 18-cadence Bonnie Blairs
9. 19 diamond merkins
10. 10 burpees
11. 20 big boy sit-ups
11. Lap the court rifle carrying coupon

Mosey to stairs of insanity and back then repeat above without doing repeat roll exercises

MARY:
Penguin cadencex20
Leg lift Rosalita cadencex20
Outlaws cadencex10 other direction x10
Flutters cadencex20
Reverse crunchesx20
Low plank cadencex30
ANNOUNCEMENTS:
COT:

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Micro-Managed Supervisor

Date: 2024-01-11
AO: freestate
Q: Deagle
PAX: Winston, Horshack, Cannoli, CashOnly, Mumford, Iron Dome FNGs: None
COUNT: 7
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Merkins x 10 on Q
• Plank Jacks x 10 IC
• Mountain Climbers x10 IC
• Michael Phelps x 10 IC
• 2 laps around the blacktop, karaoke on the sides
• Frankenstein x 15 OYO
• Hairy Rockets x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
The Supervisor, running the exercises (Little wiggle room for numbers) • Curls (400)
• Dips (400)
• Overhead Press (350)
• Windshield Wipers (400 each side)
• Incline Merkins (600)
• Step Overs (600)

Burpee-a-side

MARY:
• Reverse Crunches x 15 IC
• Box Cutters x 10 IC each side
• Dolly x 15 IC
• The Pinguin x15 IC
• Dying Cockroach x 15 IC
• LBCs x20 IC

ANNOUNCEMENTS:
Super Bowl is coming…
Saturday is run workout

COT:
Winston shared about his uncle who passed away, and the importance of spending time with your loved ones, before it is too late…

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6×20

Date: 2024-01-12
AO: sparta
Q: K-Pop
PAX: Pop Fly, Peanuts, Doodles, Goose, Bluegrass, Blue Steel, Ashe, Hoolihan, Mounthe, 3 Down Range PAX FNGs: None
COUNT: 13

WARMUP: SSH, Sqaurs, Mericans, arm cirlces, wmh, 1 gasser
THE THANG:
3 Rounds
20x Squats (coupon)
20x Mericans (coupon)
20x lunges (coupon)
20x kettlebell swings (coupon)
20x flutter kicks
300 yard run

3 rounds
20x hand release mericans
20x curls (coupon)
20x calf raises (coupon)
20x mountain climbers
20x American hammers
300 yard run

MARY: none
ANNOUNCEMENTS: none
COT: New Years resolutions usually not sustained, try adjusting objectives to what type of person you want to be as oppose to things you want to do. If so say it, you will think it, and eventually you make believe it.

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Burpeelishish

Date: 2024-01-12
AO: thepatriot
Q: My Space
PAX: Fish Fry, Smokey, Shake ‘N’ Bake, Anchorman, Big Short, Legacy, Lazlo, Vila, citrus, 2 percent, Strange Brew, My Space, Booking, Maguire, Boardwalk, Bone, Goldfish, Flipper and a few others (sorry, I am horrible with names) FNGs: None
COUNT: 21 (with a running Bone)
WARMUP: normal stuff — ssh, mphelps, root vegetable extractor, WMHs, DD, WGS, and thunderstruck (31 burpees) THE THANG:
walking burpees from goal one to 25 yard line
Run to the goal line and back
25 Mercans
Walking burpees from 25 to 50 yard line
Back peddle to the goal line and back
50 flutter kicks (in cadence)
Walking burpees from 50 to 25 yard line l
Karaoke to goal line and back
25 Mercans
Walking burpees from 25 to goal line
Run 100 yards and back
100 LCBs
Walking burpees from goal line to 25 yard line
Karaoke to goal line and back
25 Mercans
Walking lunges from 25 to 50 yard line (rest exercise)
Back peddle to goal line and back
50 flutter kicks (in cadence)
Walking burpees from 50 to 25 yard line
Run to goal line and back
25 Mercans
Walking burpees from 25 to goal line
Run 100 yards and back
100 calf raises

MARY: nope
ANNOUNCEMENTS: burpeefest on 1/27 at the General, other stuff
COT: Q is in the middle of a challenging month at work and is trying to remember the good in all situations. Not loving the work but love the people I work with. Just like F3 — I don’t always love the workout but I love the fellowship. Remember it costs nothing to be nice and can make the grind a little easier for everyone. Finally, Q’s 2024 resolution is to be more grateful and show gratitude. And with that, I appreciate and am thankful for this motley bunch. Thank you.