Tag: Invictus

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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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Brought to you by AI

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Culture Shock, Long Cut, Invictus
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Yogging

THE THANG: Three blocks, 45 seconds per exercise with 15 seconds of rest in between. Twice through each:

Upper Body
– Push-ups
– Dips
– Plank Shoulder Taps
– Pull-Ups
– Supermans
Lower Body
– Squats
– Lunges
– Calf Raises
– Wall Sits
– Box Jumps
Abs
– Plank
– American Hammer
– Bicycle
– Leg Raises
– Mountain Climbers

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What Are the Right Metrics?

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

WARMUP: Running

THE THANG: Running
Generally stayed in zone 2 heart rate for about four miles; stopped at the bridge for a little reflection.

ANNOUNCEMENTS: Fridays by the River have concluded but Pickin Parties have commenced!

Be on the look out for a happy hour invite for next Wednesday.

TAPS: Gratitude for the weather and friendship. Prayers for wisdom and grace as we transition to new routines in the summer.

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Monday Funday

AO: toratoratora
Q: Goose
PAX: Hot Route, Ultratecht, The Bobs, Invictus, Longcut
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: Forward Fold, Willie Mays Hays, Cherry Pickers x 2

THE THANG: Def of cards: clubs=squats. Diamonds=merkins, spades=ssh, Hearts=crunches, Ace and Face Card= Mosey

ANNOUNCEMENTS: Cornelia Fort Party this Friday at airpark.
Payers for Ultratecht Dad and his recovery!

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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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Don’t Drop The Light

AO: toratoratora
Q: Goose
PAX: Daylight, Ultratecht, greyalbum, White Cloud, 40 Minutes, The Bobs, Invictus
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch

THE THANG: Indian run around big loop

100 reps of imperial walkers, SSH, Squats with run in between sets of 25

ANNOUNCEMENTS: Shelby Park Friends by River Event Friday