Category: Uncategorized

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Rotations

Date: 2023-12-04
AO: thepatriot
Q: Wedding Singer
PAX: Strange Brew, Lazlo, citrus, CableGuy, 2 percent, Overthrow, bogey, Shake ‘N’ Bake, Booking, Major Payne, Hobbyhorse, Spud, Bono, Pilsbury, Anchorman, Legacy, Coconuts, Roadkill, Smokey, Ice Tea, Vila, My Space, Popeye, Othello FNGs: None
COUNT: 26
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, Cherry Picker, WMH, Downward Dog, World’s Greatest Stretch

THE THANG: PAX counted off to form four teams, grabbed their coupons, then rotated:

1. 20 Curls, 20 Overhead Press, 20 Around the World, repeat. Rifle carry to 2.

2. No coupons. 20 Merkins, 20 IC Shoulder Tap, 20 Squats, repeat. Farmer carry to 3.

3. 10 Thursters, 10 Atlas Shrug, 10 Bent Over Row, repeat. Shoulder carry to track

4. Run a lap – serve as timer

MARY: Leg lift over coupons, flutter kick holding coupon, LBCs, Dirty Dog, Donkey Kick, Supermans, Freddy Mercury, flutter kicks

COT: During the season of joy, there’s suffering in the world and, for many, challenges at home. Don’t hide from or deny the hard stuff. Joy and grief are “dance partners,” and we all experience both. Practice “Tragic Optimism” and accept the challenges we face help us grow, seek out hope, and become more empathetic. Gratitude is a healing force.

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Music Monday

Date: 2023-12-04
AO: horizon-ao
Q: Magoo
PAX: Disco, Gherkin, Kodiak, sticks, Defiance, Purple Rain, Mr Haand, SPINAL TAP FNGs: None
COUNT: 9
WARMUP: SSH, Hillbilly, stretch
THE THANG: Dora-style for 9 pop songs. Doras: Run, Skip, Bear-crawl, Flying Dutchman (ouch). Anchors: Bobby Hurley, Superman Merkins, No-Coupon Squat Press, Hill BIlly, Single-leg Dead Lift, Boat Pose, Flutter Kick, and J-Lo. MARY: See above plus child’s pose and frog pose stretchs
ANNOUNCEMENTS: None
COT: Exercise is (usually) good for what ails ya.

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12/4

Date: 2023-12-04
AO: acropolis
Q: Ashe
PAX: Yardbird, Obadiah, Peanuts, Hightower, Battleship
FNGs: None
COUNT: 6
WARMUP: 15 yard line and back crawl, lunges and high steps and such
THE THANG: Rifle carry block, 100 yards followed by: reverse flies, crossover Merkins, windshield, wipers, plank jacks, two sets of shuttle runs, 10 yard line and back broad jumps, and 10 yard line and back sideways crawls. And then repeat. MARY: LBC, box cutters, toy soldiers and Markins
ANNOUNCEMENTS: Rambler probably hurts
COT: yes

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Yard-Work

Date: 2023-12-02
AO: olympus
Q: Battleship
PAX: Obadiah, Peanuts, Roddick, Rollingstone, Juneau
FNGs: None
COUNT: 6
WARMUP: DD, WGS, Child’s Pose, Quad Stretch, Willy MayS Hays, Cherry Pickers, Arm Circles, Raise-The-Roof, SSH
THE THANG: Each exercise for 10 Yards, then each exercise for 50 yards. Exercises: Skips, Inch Worm, Karaoke, Crab Walk, Lunge, Bear Crawl, Sprint, Gator Crawl, Long Jump, Crawl Bear. Ultimate Frisbee, with a mid-game trade. MARY: None
ANNOUNCEMENTS: #county rambler
COT: Servant Leadership – how taking care of your people improves an organization.