Category: Uncategorized

DATE: 2022-10-19
AO: Compound
Q: Yardbird
PAX: Hightower, Obadiah, Peanuts, Popeyes, Rambler, YNAB, Zeus FNGs: FNG Doodles
COUNT: 9
WARMUP: the üsh + fellowship lap and dropping off tablets to corners of field.
THE THANG: center of field: square of exercises along each side and at each corner:
ROUND ONE: Bear crawl, toy soldiers, lunge walk, squat jumps, crawl bear, plank jacks, murder bunny sans block, merkins.
ROUND TWO: Bunny hop, monkey humpers, karaoke, SSH, bunny murders, break dancers, Spider-Man merkin crawl, Freddy mercurys. ROUND THREE was partway through round one.
BUZZER SURPRISE: At any point during workout if the buzzer sounded, Pax immediately sprinted to a corner of their choice and performed indicated exercise written on tablet, then ran perimeters to opposite corners before sprinting back to center to resume exercises.

MARY: flitter kicks, WWls, American hammers.
ANNOUNCEMENTS: upcoming grunt, Rambler’s ruck, something about a year-in-review 2nd F.
COT: where can we be more malleable like clay when needed, or are we too dried out and rough that we get stuck? Let’s be more like pliable clay which may allow us to see challenges in a different way and to be more open to solving problems a different way.

DATE: 2022-10-19
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, Mr Haand, SPINAL TAP, Gherkin, 3 mile, Fish Fry FNGs: attache, kombucha, purple rain
COUNT: 10
WARMUP: IW, SSH, LBAC, DD, CP, WMH
THE THANG:
AMRAP #1 – 10 minutes
5 burpees
10 Pushups
20 Sit-ups
30 Squats

AMRAP #2 – 10 minutes
10 coupon curls
10 upright rows
10 coupon shoulder press
10 kettlebell swings
10 goblet squats

AMRAP #3 – 10 minutes
Rifle Carry to 18
20 Monkey Humpers
Murder Bunny back
World’s Greatest Stretch or Butterfly Stretch – 10 count
MARY: Flutter Kicks
ANNOUNCEMENTS: Grunt, Cornhole Tournament
COT: Get your flu and covid shots

DATE: 2022-10-19
AO: Aerie
Q: Rocketman
PAX: Tron, Stewie, Chasqui, Yellow Jacket
FNGs: Mountie
COUNT: 6
WARMUP:

SSH
Don Quixote
Merkins
Cherry Pickers
Michael Phelps

THE THANG:

Ricky Burpees around the field.

Then on to stations! 20 reps at each station which just happens to be at each corner of the field.

Sequence 1

– Mountain Climbers
– Hand release merkins
– Lunges
– Toy Soldiers

Sequence 2:

– Low to High plank
– Carolina Dry Docks
– Freddie Mercurys
– Single leg squats

Sequence 3:

– Flutter kicks
– Spidermans
– Squat jumps
– Dying cockroach

AMRAP until we’re out of time!

MARY:

Flutter Kicks
Hello Dolly

ANNOUNCEMENTS:

**October 20**: Beer Ruck, 7pm @ Trouvaille Brewery. Expect 1 hour of rucking to 1 beer! **Nov 11**: The Aerie 1 year anniversary!
**Nov 12**: The Grunt in DC!

COT:

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .” ― C.S. Lewis, The Four Loves

DATE: 2022-10-19
AO: Patriot
Q: Booking
PAX: Bone, My Space, Legacy, Lucius, Shake ‘N’ Bake, citrus, 2 percent, Ice Tea, CableGuy, Wedding Singer, Elvis, Wallace, Grape Ape FNGs: Smokey
COUNT: 15
WARMUP: SSH, 1 burpee, imperial walkers, 2 burpees, windmills, Cherry pickers, 3 burpees, michael Phelps, arm circles, down dog, worlds greatest stretch, cobra Kai THE THANG: with a coupon…

20 shoulder press
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 Curls
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low rows
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
20 toe taps
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
20 toe taps
20 leg lifts
Carry coupon to opposite side of field
Do a lap

Final round- repeat last group above

MARY: LBC, Dirty Dog
ANNOUNCEMENTS: grunt, corn hole tournament
COT:the pain of rejection is nothing compared to the pain of regret. Don’t be scared to take a chance and realize cost of inaction outweighs the chance of making a mistake. Go with your gut instinct that has been developed based on a lifetime of experiences

DATE: 2022-10-19
AO: Farm
Q: Faceplant
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: 25 SSH, 25 MC, 10 MP, 10 WMH, 10 beat pickers, 10 forward/10 reverse arm circles THE THANG: lap around track with 2 sets of 15 burpees along the way.

Team- 100 merkins while partner runs across width of field and back 200 dips while partner does lunge walks approx 10 m and back 200 big boys while partner does karaoke
200 LBCs while partner does backwards run to half width of field and forward high knees back

Bear crawl to half field and crawl bear back. Hold Al Gore until pack returns MARY: downward dog crunches 15, Nolan Ryan (15 per side), 51 big boy ANNOUNCEMENTS: grunt Nov 12 Lincoln Memorial
COT: