Category: Uncategorized

Date: 2023-11-08
AO: potomac-rising
Q: Baguette
PAX: FIFA, Promoter
FNGs: None
COUNT: 3
WARMUP:
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.

THE THANG:
Dora 4-3-2-1 (stairs: backwards descend, sprint to other side, hop up one step at a time) o 400 squats
o 300 Curls
o 200 Dips
o 100 Merkans
• Jacob’s ladder (5-4-3-2-1)

MARY:
Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.

Proud Mary
Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.

ANNOUNCEMENTS:
COT:

Date: 2023-11-08
AO: ignite
Q: Legacy
PAX: Overthrow, Hobbyhorse, Kodak, Baracus, Bodett, Bootlegger, Major Payne, Popeye, meister, Pyro, Goldfish FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Hill Billy, Itty Bitty AC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kay, WGS,
THE THANG: Sets of various Merkins practicing the call and cadence, then mosey to parking lot, at parking lot 1) a Farmer’s Walker Timer exercise in which one PAX farmer walks two 35 sand kettlebells, with PAX back doing reps in rotating series: shoulder taps, mountain climbers, and flutter kicks, all take turns with the farmer’s walks and calls. Then a DORA, (bear crawl dora), PAX pair up, with one doing 20 yard bear crawl, and the other doing a series of reps (100 Merkins, 200 LBCs, 200 squats)–first pair to hit the number causes the switch for everyone. Finally a mini-escalator–with 5 burpees, LAP, 5 burpees, 10 merkins, LAP, 5 burpess, 10 merkins, 15 LBCs (Pax took the call on rotating basis). Mosey Back MARY: None (some during Thang)
ANNOUNCEMENTS: THE GRUNT THIS WEEKEND! 5k on 11/19 in Falls Chruch
COT: (From Major Payne) If you are the Q, you will make mistakes. Don’t stop–just keep going! IF YOU FALL, then DIVE. From Legacy: please sign up to Q, the whole organization benefits from having a variety of Qs; LEADERSHIP IS SERVICE, also, you will find, Just like F3 generally, when you are the Q, the PAX are going to support you–they are on your side and want you to succeed. YOU WILL ENJOY IT WHEN YOU Q! SYITG! (there will be a supplemental backblast at a later time with additional tips for your first Q and thoughts on workout design, a critical piece but a different aspect)

Date: 2023-11-08
AO: horizon-ao
Q: Fish Fry , 2 percent
PAX: Magoo, Kodiak, Mr Haand, Purple Rain, Disco, Gherkin, SPINAL TAP, sticks, Attache’, Kombucha FNGs: None
COUNT: 12
WARMUP: The usual, with some jogging exercises on the way to the parking lost THE THANG:
Parking Lot Phase, with rounds of the following exercises as we looked for our spot and were stopped several times Two bear crawl steps and 2 no cheat merkins
Two bear crawl steps and 2 bonnie blairs
Two bear crawl steps and 2 burpees
T Stabilizers at the Costco entrance to show our card
Mosey to the back to get our chicken coupons and exercise. We moved around picking up various items along the way in the store. Chest press for the tire mechanics
Bicep curls for picking up win
Tricep curls for grabbing things from high shelves
Bent over rows for picking up water cases
Atlas Shrugs for grapping that late season fertilizer
Floor to ceiling while we pick up dog food and put it in our cart

Next were exercises where the timer was a team pushing a cart with coupons down the field and back Reverse Burpees on the Sofa
Jungle Bois to grab food samples
Big boy situps when the guilt sets in
Calf raises in front lung position
Star crunches

Checkout
Copper head squats while we wait in line to check out
Ring of fire with coupon pull throughs to scan our items

Food court
Foot release squats

Checking receipts
T bar stabilzers
MARY: -Flutters, Nolan Ryans
ANNOUNCEMENTS: Grunt Nov 11, Run at Ignite
COT:
“Friendship arises out of mere Companionship when two or more of the companions discover that they have in common some insight or interest or even taste which the others do not share and which, till that moment, each believed to be his own unique treasure (or burden). The typical expression of opening Friendship would be something like, “What? You too? I thought I was the only one.”
… It is when two such persons discover one another, when, whether with immense difficulties and semi-articulate fumblings or with what would seem to us amazing and elliptical speed, they share their vision – it is then that Friendship is born. And instantly they stand together in an immense solitude.” -CS Lwis

Date: 2023-11-08
AO: thepatriot
Q: Maguire
PAX: Ice Tea, Wedding Singer, Boardwalk, bogey, Booking, CableGuy, Lucius, Shake ‘N’ Bake, Spud, Strange Brew, Vila FNGs: None
COUNT: 12
WARMUP: side straddle. Hillbilly. Imperials. Potato pickers. Willie Mays. Downward dog. Cobra Kai. THE THANG:

Ricky Bobby Lap (3 merkins pre run to the front)
Goal line. 20 coupon reps of overhead press, squats, curls. Then 10 reps of each.

Ricky Bobby w merkins.
Goal line. 20 coupon reps of around the world. Step overs. Derkins. Leg lifts. 10 reps of each.

Ricky Bobby w merkins.
Goal line. Rifle carry to 20. Drop coupon. Run to goal line then back to 20. Pick up coupon and run to goal line. Then repeat routine to the 40. Repeat again to the 20.

Then do the same thing with fireman (or farmer).
Third time through same thing with farmer (or fireman).

Goal line. Murder bunny to the 10. 25 reps of air press calf raises and joe Louis. Murder bunny to the 20. Repeat reps. Farmer or fireman home.

MARY: LBCs. Flutter. Spelling. @weddingsinger stretches
ANNOUNCEMENTS: grunt this Saturday
COT: Make sure to spend individual time with your wife and kids. It is incredibly rewarding and you can get a lot more out of a 1:1 than all the group settings that we (easily) fall into. See you Friday for part 2

Date: 2023-11-08
AO: freestate
Q: Dungeon Master
PAX: Deagle, Winston, Horshack, FIFA, CashOnly, Iron Dome, Lefty FNGs: None
COUNT: 8
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – 10 IC
Willie Maes x 10 OMC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .

While one group runs around blacktop ONCE, other group does . . . Curls (with coupon)
Forward Lunge walk across court
Dips with alternating feet
Repeat 1x

Merkins
Squat (with coupon)
Bend-over row (with coupon)
Repeat 1x

Overhead press (with coupon)
Sit-ups against wall
Chair-sits
Repeat 1x

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• LBCs x 10 IC
• Flutters x 15 IC
• Scissors x 10 IC

ANNOUNCEMENTS:
COT: