Author: f3nano

DATE: 2022-01-22
AO: Farm
Q: Chile
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP:
Grady Corn
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
THE THANG:
Howes Party – Amplified
Coupon Curls – 1 minute
Mosey length of soccer field – 3 push ups; mosey back
Squats with resistance band – 1 minute
High Knees length of soccer field- 3 push ups, return
LBCs – 1 minute
Butt Kickers length of soccer field – 3 push ups, return
Rosalitas – 1 minute
Side Shuffle length of soccer field- 3 push ups, return
Mountain climbers – 1 minute
Karoke length of soccer field- 3 push ups, return
Bend Over Rows – 1 minute
Frankensteins length of soccer field – 3 push ups, return
High to low plank – 1 minute
Lunge Walks length of soccer field – 3 push ups, return
MARY:
Penguin crunches
Australian snow angels
Starfish crunches
COT:
>From author Adam Grant:
The most important quality in a mentor, teacher, or coach is not how much they know. It’s how much they care.
Caring is more than taking pride in your success. It’s feeling joy as you progress. The people you want in your corner are the ones who celebrate your growth.

DATE: 2022-01-24
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: Beet Pickers, Don Quixotes, IWs, Rockettes, LBACs, and Mountain Climbers

The Thang:
LT Dan’s: 1:4 squats-to-lunges (single count)
10 Squats and 40 walking lunge steps
9 Squats and 36 walking lunge steps
…
2 Squats and 8 walking lunge steps
1 Squat and 4 walking lunge steps

4 RFT
20 Merkins
40 Squats
25m Bear Crawl
20 Reverse Lunges, IC

Mary: Toes2Sky, American Hammers, Rope Climbers, Side Crunches, and LBCs.

CoT:
As my children progress to teenagers and beyond, I am finding my role in my family less defined and valued. Combined with mid-life crisis, this can be dangerous.

“What our culture calls a mid-life crisis is actually a Sad Clown’s effort to self-prescribe a remedy for his joyless inertia. Instead of filling the holes in his life, the Sad Clown concludes that he is a man whose wife and job are making him unhappy when, in fact, he is an unhappy man with a wife and a job.” – Dredd and OBT, Freed to Lead

As my late grandfather said in my patriarchal blessing, “Your children will learn from who you are than from what you say.” So, even though our role may not seem as important with older/grown up children, it is even more crucial. While it may not be physically exhausting, it requires more character and leadership to make a difference in the lives of older children.

Succeeding at life is meant to be a team support. Who is watching your back?

DATE: 2022-01-22
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: Humboldt (DR Pax from Valley Forge), Porkchop (FNG)
COUNT: 4
WARMUP/CoP

Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Imperial Walkers x12, IC

THE THANG

2.5 mile ruck around the neighborhood with lots of PT to keep warm.

– Merkins
– Copperhead squats
– Weighted Merkins
– Weighted Squats
– Burpees
– Weighted bear crawls

And of course, The Baby.

6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Flutter Kicks
– Don Quixotes
– WIllie Mays Hayes

WORDS OF WISDOM

Change starts from inside and works outwards. Use this impetus from today’s workout to take care of the responsibilities you’ve been given. Think about your Why this day.

Finally, coffeeteria!

DATE: 2022-01-21
AO: Patriot
Q: Elvis
PAX: Big Short, Bone, CableGuy, Fish Fry, Flipper, Ice Tea, Jag, Jenner, Lucius, Roadkill, Shake and Bake, Spokes, Sunshine FNGs: @Cena, @Rousey (GrandStrand – Myrtle Beach SC)
COUNT: 16
WARMUP:
Mosey around the track. Rotate arms, one at a time, each side and then both.
Goal line – Zombie kicks, butt kickers, lung walk, inchworm with merkin, SSH, Willie Maze Hays.

THE THANG:
Part 1
Group one – pull ups AMRAP, others doing big boy sit ups
Group two – Planks (high or low)
X3

Part 2
Mosey to wall with backward lunges
Wall sits to keep warm
Balls to the wall – shoulder taps
X3

MARY:
Flutter kicks at different speeds
Super man
Gloom angles
LBC’s

ANNOUNCEMENTS:
Donate time to AFAC, see @ice tea
ARC
Polar plunge to raise money for special Olympics

COT:
Surround yourself with those you look yo yo and make you better.

DATE: 2022-01-21
AO: Horizon-Ao
Q: Booking
PAX: Kodiak, Yardbird, sticks, Lazlo, Disco, Old Bay, Mr Haand, 3 mile, Poe FNGs: None
COUNT: 10
WARMUP: SSH, Michael Phelps, Imperial Walkers, Cherry Pickers, Willie Mays Hayes, Worlds Greatest Stretch, Down Dog, Cobra Kai
THE THANG: mosey around field to a 3 station rotation 20x each exercise run bw station 1 and 2, various moves bw stations 2 and 3 (duck walk, bear crawl, one leg hop, karaoke, back run, Frankensteins) run bw stations 3 and 1

Station 1- coupons
Overhead press
Upright row
Curls
Chest press
Squats
Atlas shrugs
Kettlebells

Station 2- chest
Merkins
Diamond merkins
Hand release merkins
Carolina dry docks
Shoulder taps
Toy soldiers

Station 3 abs
Big boys
LBC
WW1
Freddy Mercuries
Heels to heaven
Penguin toe taps

Another mosey around field and then 10 burpees OYÓ
MARY: flutter kicks, Nolan ryans, mule kicks, dirty dogs
ANNOUNCEMENTS: ARC coming up, Sunday rucks at social distance
COT: there are 3 solutions to every problem: accept it, change it, leave it: if you can’t accept it, change it, if you can’t change it, leave it. Put your energy into what you can control.