Category: Uncategorized

Date: 2023-11-10
AO: apollo
Q: Obadiah
PAX: Bluegrass, Juneau, Monk
FNGs: None
COUNT: 4
WARMUP: SSH, downdog, cherry pickers, imperial walkers, mosey lap THE THANG:

Partered up (A/B)

Up murder bunny/back rifle carry after every exercise, yardage is the count

5yd – manmakers
10yd – WW3
15 yd – thrusters
20 yd – merkins on the block
25yd – windshield wiper (1 is 1)
30yd – curls

Partner A starts the round; partner B does a track lap and then picks up on the round wherever partner B is and play continues.

I think we got through 3 rounds

MARY: I can’t remember
ANNOUNCEMENTS: 11/11 Grunt
COT: Job 12:23 He makes nations rise and then fall, builds up some and abandons others. Republicans performed rather poorly on election night and elections have consequences, but we shouldn’t base our thoughts around the rise or fall of things, for this has been going on since the beginning. Our hope shouldn’t be in a particular person or cause, but rather the ultimate sovereignty of GOD.

Date: 2023-11-09
AO: edge_of_reason
Q: Quip , Card Shark
PAX: Forest
FNGs: None
COUNT: 3

WARMUP: In cadence:
10 Merkins
10 Imperial Walkers
10 Side Straddle Hops
Down: 10 Squats

WEATHER:
Balmy 50°
WARMUP:

THE THANG:
Dora 1-2-3
100 Merkins
200 squats
300 LBCs
Run 50yds in between

Motivator to 10

Balls to the wall 30 ct
Jog 1/8 mi
Sprint 100yd

MARY:
10cc Box cutters
10cc Fred mercs
50 sec Wall sits
30 sec high plank
30 sec elbow plank

ANNOUNCEMENTS:
Bros and Beers, location TBD, 3rd Friday
The Grunt (11-11 Lincoln Memorial 0700-0900)

COT:
Wisdom in legislation for Ohio
Peace for For Forest

Date: 2023-11-09
AO: olympus
Q: Battleship
PAX: Crop Duster, Derecho, Doodles, Flapjack, Glee, Nano, Obadiah, Peanuts, Rambler, Rollingstone FNGs: None
COUNT: 11
WARMUP: SSH, 🍒 Pickers, Willy Mays-Hays, HeadShouldersKneesNToes, DD, WGS, Cobra Kai, Child’s Pose
THE THANG: 10 reps per exercise, 5 Rounds total, all together. Alabama ass kickers (4ct), Burpees (single ct), Hill Billie’s (4ct), 🪳 toe touch (4ct), Makhtars (aka Glees? – 4ct), X-Factors (4ct), Heals to Heaven (4ct). 100 yard sprint relay
MARY: Pickle Pounders, Back Scratchers, Flapjacks SSH, pickle pushers, American Hammers, Superman Bunnies?
ANNOUNCEMENTS: Grunt 11 Nov, Clothing Drive, Food Serving to those in need 18 Nov, Rambler’s long walk 2 Dec, Glee’s punk rock workout 14 Nov.
COT: “Death and Life are in the power of the Tongue.” You can cause great harm or really uplift someone based on what you say to them. “Be quick to listen, slow to speak, and slower to wrath, because the wrath of man does no produce the righteousness of God.” Listen more than you speak; choose your words wisely, and be especially careful when you are angry, because we are prone to say things we regret when we are angry.

Date: 2023-11-09
AO: freestate
Q: FIFA
PAX: Cannoli, Deagle, CashOnly, Dungeon Master, Horshack, Winston, Lefty FNGs: None
COUNT: 8
WARMUP:
12 SSH IC
5 SC merkins OMQ
5 shoulder taps IC
5 SC merkins OMQ
5 shoulder taps IC
12 Cherry Pickers IC
8 WMH IC

THE THANG:
Go to below playlist. Hit play. It will shuffle through 18 classic rap songs – 3 per each of the below artists. Whatever song comes up first do the first exercise under that artist. When the exercise is done hit next to advance the song. Repeat 17 times until you’ve made it through all the songs/exercises.

https://open.spotify.com/playlist/6xzUfSMLMdsazCVHSH9MgT?si=Zo8vrqrzQI-Zr5tOPtU2KQ

50 cent – 50 reps
1) 50 SSH SC OMQ
2) 50 LBCs IC
3) 50 Air Push IC

Easy E – easy mosey
1) front of school and back
2) Playground and back
3) Baseball field and back

2 Pac – 2 x burpees
1) # of times he was shot (4) = 8
2) # of #1 albums on the top 200 (5) = 10
3) final round SC for every tattoo he had = 21

Biggie Smalls – Big boy situps
1) Number of songs he had on the top 100 = 16
2) Age when he was murdered = 24
3) Number of completed songs he put out = 42

Dr Dre – call the doc (we’re dying)
1) burpicdies – 1 burpee suicides 1 burpee
2) burpicdies – 2 burpees suicides 2 burpees
3) burpicdies – 3 burpees suicides 3 burpees

Snoop Dogg – rhyme time games
1) Gin and juice = sprints and moves (sprint to end of court, then backwards in bball defensive shuffle) 3x

2) Nuthin but a G thing = hugging on a tree game (hold al gore until last man standing, pax who drop out do shoulder taps until the end)

3) Who Am I (What’s my name) = You and I do push ups mang (buddy push ups) 10 SC

MARY:
10 v ups SC
15 American hammer IC
10 Heels to heaven SC
10 low/fast flutters, 10 high/slow flutters IC
12 reverse crunches IC

ANNOUNCEMENTS:
The Grunt is this Saturday, most heading to DC for it. Some may still do a beat down at Waldorf

COT:

Date: 2023-11-08
AO: theaerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

– SSH
– Mountain Climbers
– Burpees
– Copperhead Squats
– No Moneys

THE THANG:

Four corners of the field are each a station.
Each station gets four cards drawn from the deck.
These four are then randomly stacked and EXECUTED.
20 seconds on, 10 seconds off, 4 minute round.

Mosey to the next corner, do it all over again.

Results:
Two rounds of the field followed by some 6MoM inspired wrapup!

ANNOUNCEMENTS:

– 11/11: The Grunt
– 11/13: MNR Food Ruck
– 11/17: The Aerie F3versary next Friday!

COT:

“No one is useless in this world who lightens the burdens of another.” – Charles Dickens