Date: 2024-04-05
AO: thepatriot
Q: CableGuy
PAX: Ice Tea, bogey, Fitzhume, Bone, Groundhog, Legacy, Lazlo, Skymiles, Strange Brew, My Space, Flipper, Goldfish, Big Short, Booking, Boardwalk, Spud, Smokey, Pepco FNGs: None
COUNT: 19
WARMUP: SSH, Arm Circles, Imp Walker, Hillbilly, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
The Marvelous Mile (in yards):
Line up on the goal line and go goal line to goal line:
10x Overhead Press
100M Farmers Carry
10x Coupon Squat
100Y Rifle Carry
10X Low Rows
100Y Farmers Carry
10X Coupon Swing
100Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mile
Mosey over to the basketball court for a five merkin ring of fire holding high plank, then mosey back to the field MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Boneathon is Memorial Day Saturday, sign up please; Convergence at Roosevelt Island June 8, get involved and help Spokes
COT: Think before you speak and try to calculate your reaction/how you handle a situation. Just a quick five second count between situation, or action, and your reaction. That little instance of pumping the brakes helps you not respond in anger but productively and from a place of empathy – creating an opportunity to make outcomes better for all, which is what leaders do. De-escalation and positive outcomes and kindness should be the goal. Basically: be rational, be measured, be in control of your emotions.
Tags: thepatriot, Ice Tea, bogey, Fitzhume, Bone, Groundhog, Legacy, Lazlo, Skymiles, Strange Brew, My Space, Flipper, Goldfish, Big Short, Booking, Boardwalk, Spud, Smokey, Pepco
F3 The Capital 