Snuka’s superfly bootcamp

Snuka’s superfly bootcamp

Date: 2025-01-14 AO: falcon-crest Q: Snuka PAX: Snuka, MARTA, jet_fuel, puddin_pop, Ziploc, Slingshot, deep_dish, marge, Bootlegger, Limey FNGs: None COUNT: 10 THE THANG: MARY: ANNOUNCEMENTS: COT:

Parking Deck nFun

Date: 2025-01-10 AO: the-brave Q: fire_hazard PAX: Hippie, soft_pretzel, wingman, frasier, Franky, midriff, wildturkey FNGs: None COUNT: 8 It was a cool morning so I figured staying in the parking deck would be a good way to spend the brave. We took off on time but had to waste a little time waiting for the late entrants (Hippie and Soft Pretzel).
WARMUP: SSH; IW; Windmills, Merkins all in cadence in the lot on the way to the deck. THE THANG: Go to Floor one of the deck. 1 Burpee 1 heels to the heavens. Run up to floor 2 on the ramps 2 Burpees 2 heels to the heavens. Down the stairs to the first floor. Complete 1 burpee on the first floor up the ramp to the second floor for 2 burpees and 2 Heels to the heavens. Run up the ramps to the third floor 3 Burpees 3 heels to the heavens. Stairs back to one. Keep going to the top. Completing exercises on every floor and taking the stairs to one every time. MARY: included in the workout
ANNOUNCEMENTS: Everyone to Panera COT: YHC took us out so we could get to Panera.

Exceeding the Standard

Date: 2025-01-13 AO: swole Q: Uncle Leo PAX: Unplugged, flipper, The Worm FNGs: None COUNT: 4 Its Swinguary so 250 swings is the standard. But we all know what to do with standards…
WARMUP: Mixture of SSH, IW, ST and prying squat and rotation and for those counting 46 swings
THE THANG:
With a bell bigger than your Goldilocks bell , 4 rounds of the following done EMOM 6x switch hand swings 3 cleans each side 3 high pulls each side 3 rev lunges each side 3 presses each side 20 2HS
For those counting that’s 104 more swings (150 total)
5×20 2HS EMOM
Count is now 250
Mary-plank, hollow body, glute bridge and some Y to W’s
50 swing finisher for a total of 300 swings
MARY: yep ANNOUNCEMENTS: we all expect that MARTA is going to ask us to share our blood soon
COT: Unplugged was going home to do more swings as he’s doing 10,000 this month.
Flipper was surprised by the playlist today and how non KB music can work at a KB workout
Worm is out doing hard things in addition to his work beating cancer. Great to see you brother
Change can be hard for all of us so give yourself and others a little grace when there are curves in the road. Who knows what might be behind that corner?

[donut-ruck] Cold Donuts

Date: 2025-01-12 AO: donut-ruck Q: geraldo PAX: Broken Arrow, taggart, Lucy, Winston FNGs: None COUNT: 5 3 Pax & 2 doggos for 4sh miles

Strolling about

Date: 2025-01-13 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, wingman, Circuit City, jrr_tolkien FNGs: None COUNT: 6 WARMUP: THE THANG: We ran through Stone Creek neighborhood and some dicey boardwalk. MARY: ANNOUNCEMENTS: No one was left behind. COT:

Chilly Monday

Date: 2025-01-13 AO: chubby-hubby Q: baracus PAX: baracus, Spammer, geraldo, ductwork, hopper, turkey_leg FNGs: None COUNT: 6 6 for some cold greenway miles this morning.

Descending Pyramids

Date: 2025-01-13 AO: firestarter Q: wildturkey PAX: Hawkeye, Roulette FNGs: None COUNT: 3
WARMUP: Jeni laps w/ SSH, IW, Squats and arm and leg circles THE THANG: Stairwell Pyramid 1 lap wilth 10 ‘mericans, 10 plank jacks and 10 jimp squats. Repeat lap and exercises reducing by 1 rep each lap.
Back pyramid 10 Tysons, 10 donkey kicks, 10 bird dogs and 10 Supermans and jog circuit. Repeat and reducing by 1 rep per set for 10 rounds MARY: VMI flutter (hands up) Rosalita Protractor ANNOUNCEMENTS: Keep coming put even if its cold, even if you are tired. COT: ☮️🕊️✌️

Tuck and roll ….

Date: 2025-01-12 AO: run Q: Cliffhanger PAX: Chopper, Franky, soft_pretzel, tuck, HazMat FNGs: None COUNT: 6 5 miles trail running – Col. Francis Beatty park.

The beautiful game of 6v6

Date: 2025-01-12 AO: soccer Q: Orange Whip PAX: Mile High, BobbyFischer, Jose Varela, National Treasure, Kellen Dargle, Orange Whip, Level10, Brody, Kelel, Nick, Jose 2.0, Charley (Tormund) FNGs: None COUNT: 12
A bitter cold morning turned into 3 tight games of super fun footy.
Things looked bleak 5 mins in as Jose tried to put a hole through L10’s foot. Then reinforcements arrived in the form of Brady and Kelel bringing the numbers up to an even 6v6 whilst 10 shook it off.
Games were back and forth all morning with both teams having a great mix of young bucks and old timers.
We all warmed up quickly and the boys who braved the cold were rewarded with a fun day and well earned Sunday nap.
See you next Sunday!

Chickadees Fly Late

Date: 2025-01-11 AO: chicken-run Q: Paper Jam , Chopper PAX: Chopper, bunker, Circuit City, Franky, kirby, Paper Jam FNGs: None COUNT: 6 We ran late, we ran long, we avoided the ice. Next week we do a dirty dozen. 12 miles on the agenda.

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