Tag: 40 Minutes

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Case of the Mondays

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Ultratecht, Culture Shock, Daylight, Giving Tree, Invictus, Longcut, Chemical Brother
FNGs: None
COUNT: 10
Conditions: Perfect
Warmup: Forward Fold, Willie Mays Hays, Arms stretches, Forward Fold
-Lunges, 10 squates every 5 strides
-Dora: 200 merkins, squats, WW1s, SSH while partner runs
Circle of Mary

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Flying Fickle Finger of Fortune

AO: toratoratora
Q: Hipster
PAX: The Bobs, 40 Minutes, Ultratecht, Daylight, Longcut, Invictus
FNGs: None
COUNT: 7
CONDITIONS: pristine but sweaty

WARMUP: Quick mosey out of the airpark, grab a coupon, standard WOR fare on the blacktop

THE THANG: Wheel of Fortune

Each PAX spins the wheel (randome selection app), and as a group we do the specified movements. Here is the full menu of options:

4 x 25 yd sprint
50 yard suicide
25 flutters IC
25 Yard Admiral Dans
50 Yard Walking Lunges
1 minute coupon kb swings
1 minute high plank
1 minute merkins
Repeater
10 Navy Seal burpees
1 minute dry docks
1 minute diamond merkins
25 American Hammers IC
25 partner merkin daps
1 min block curls
25 yard bear crawl
10 pullups
15 Kobe’s IC
Double Repeater
Repeater
10 8 count BB’s
25 coupon goblet squats
1 min pickups
1 min coupon tri extendo
1 min plank jack thrusts
Dealers Choice
Repeater
1 min coupon squat thrust
20 coupon bent over rows

We got through about 20 rounds total, and as fate would have it we did a lot of upper body work to compliment the lower body beat down from last Friday (thanks greyalbum)

MOLESKINE: New crowd favorite – partner merkin daps Chunks

ANNOUNCEMENTS: Upcoming convergences

COT: TAPs for all the guys going through some stuff – thanks for sharing and being vulnerable, men. Leaning in to the discomfort is how we grow, and it helps to have support along the way. We’re all in this together.

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Back to School

AO: toratoratora
Q: Grape
PAX: 40 Minutes, Ultratecht, Giving Tree, Hot Route, The Bobs, Squatter (F3 Muletown), Invictus
FNGs: None
COUNT: 8
CONDITIONS: cooler than recently

WARMUP: SSH, LBAC

THE THANG: 10 reps per grade, run after finishing a grade, escalator on exercises (i.e. 1st grade is exercises for 1st and Kindergarten), wait for the 6 after run (attempt to increase mumble chatter)

K- SSH
1- LBC (2 count)
2- OH Claps
3- WW1
4- Squats
5- Iron Mikes (2 count)
6- American Hammers (4 count)
7- Merkins
8- Pull ups
9- Burpees
10- Reverse lunges (2 count)
11- Dry docks
12- 8 count body builders (didn’t make it here, couldn’t graduate)

ANNOUNCEMENTS: Sounds like there’s some concert and a fish fry coming up

COT: prayers for Invictus and their third child, the Bobs and his son, Squatter and his dad, and other quiet intentions

:grapes:

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Lets Get It Started.. The Week

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Invictus, Longcut
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Arm Stretches, Forward Fold, Cherry Pickers

THE THANG:
-Countdown to 1 from 15 w/ run: Squats, Imperial walkers
-Dora: 300 SSH while partner runs
-50 incline press, arm circles
-2 trips of lunges
-Circle of Mary

ANNOUNCEMENTS: Fish Fry again this Friday at Riverside Revival

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Giving Tree, Ultratecht, Toothless, Sooie, Longcut, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

A big thanks to our travelers from the west joining this morning Sooie Toothless

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

THE THANG:
– Dora: 300 SSH and Squats while partner runs
-With Coupon: 100 Press, Curl, and Squat in 25 set increments with run between sets
-2 trips of Lunges down and back

Circle of Mary

ANNOUNCEMENTS:
Fish Fry this Friday at Riverside Revival
Cornelia Fort Concert Series this Saturday

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Circle of Trust

AO: toratoratora
Q: greyalbum
PAX: 40 Minutes, Giving Tree, Culture Shock, Daylight, Goose, Ultratecht, Longcut, Invictus
FNGs: None
COUNT: 8
CONDITIONS: Pretty nice

WARMUP:

Mosey out to track
Warmup
SSH
Seal Claps
Overhead Press
LBAC
Runner’s Stretch

THE THANG:

Grab Coupons
Circle up and count off 1,2,3,4…

Each man in the circle takes turns doing main exercise, while remaining PAX complete different exercise

Bear Crawl out run back/PAX do Overhead Press and Curls

Run to Hangar/Merkins and Plank Jacks

5 Burpee/Wall Sit

10 Lunge w/ Coupon/Freddie Mercury and WW1

Broad Jump/Squats and Rows

MARY

PLAYLIST: https://open.spotify.com/playlist/4meRnnCjl9lp7zHwotaVwQ?si=-mW4D4rcSPujJX9dxfV3XQ&pi=u-X0Hf-It2Rze-

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Culture Shock, greyalbum, Ultratecht, invictus, schnitzel
FNGs: None
COUNT: 7
CONDITIONS: Perfect

WARMUP: Willi Mays Hays, Forward Fold, Cherry Pickers, Arm Stretchx2

THE THANG: Deck Of Cards: Clubs=Squats, Hearts=Merkins, Spades=crunches, Diamonds=SSH, Aces/Faces=Mosey

Circle of Mary

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Monday Funday

AO: toratoratora
Q: Goose
PAX: Ultratecht, 40 Minutes, The Bobs, Culture Shock, greyalbum
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm stretch, Cherry Pickers x2

THE THANG:
-Indian run around big loop
-100 Merkins, Squats, and LBCs in 25 set increments with run to between sets.
-Dora: 300 SSH while partner runs
-Lunges
-Circle Of Mary

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Receive the Light With Two Hands

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Daylight, The Bobs, Ultratecht, White Cloud, greyalbum, Invictus, longcut
FNGs: None
COUNT: 9

WARMUP: Willie mays hays, forward fold, arm stretch

THE THANG: Adora:

-300 SSH while parter runs to trash can and back

-Indian run around big loop

-100 merkins and squats in 25 set increments with run between sets.

MARY

ANNOUNCEMENTS: Friends of Shelby Party Friday

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Queen Of Hearts

AO: thebuffalo
Q: Goose
PAX: 40 Minutes, The Bobs, Daylight
FNGs: None
COUNT: 4
CONDITIONS: wet

WARMUP: Willie mays hats, forward fold, SSH, arm stretches

THE THANG: Deck of Cards
Clubs=squats
Diamonds=merkins
Hearts=crunches
Spades=ssh
Face and Aces=Mosey to street and back

ANNOUNCEMENTS: Friends of Shelby party tonight at Shelby Bottoms