Author: f3nano

DATE: 2021-09-08
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Disco, Old Bay, Poe, Kodiak, Magoo, Maj. Payne, Brown Bag, Undertow FNGs: attache, mayham (FNG)
COUNT: 12
WARMUP: Hillbilly, Imperial Walker, SSH, Cherry Pickers, Stretching THE THANG:
1) Get coupon
2) Deliver coupon to #thepatriot
3) Run back to #horizon-ao

Have some exercises in between 1 and 2
MARY: Ran up some stairs
ANNOUNCEMENTS: Welcome FNG Mayham, Sept 11 Stair Climb, IPC at Patriot on Friday COT: Great job delivering the coupons!

DATE: 2021-09-08
AO: Compound
Q: Obadiah
PAX: Zeus, Yard Sale, Stallion, Popeyes
FNGs: None
COUNT: 5
WARMUP: SSH, Don Quixote, Arm Circles, Down dog, mountain climbers
THE THANG: PAX meander their way to the 7 floor parking garage. Up top the Q divided up the 5 into a set of 2 and a set of three. The two traveled clockwise, down NE corner stairwell and up SE corner stairwell. the three opposite direction. When Pax got to top they passed the block back and forth with the person coming at them. A good 30 min continuous motion of probably 6-7 laps of 7 floor climbs..so 49 floors perhaps?

MARY: LBCs, flutter kicks, dying cockroaches, 1 min plank
ANNOUNCEMENTS: 9/11 stair climb here we come; IPC at #olympus
COT: Sept 11 was an eerily beautiful Tuesday morning, not dissimilar from today. No one in the twin towers ever considered it might be their last. So we should live like today is our last- give it all, no guarantees on tomorrow.

DATE: 2021-09-08
AO: Loco
Q: Beaver Nugget
PAX: Beaver Nugget, Bobcat, Brisket, Dial-tone, Gigawatt, Gilligan, Hoff, Madonna, Rikers, Ronaldo, Leonidas, Nolan, Stiches FNGs: None
COUNT: 16
WARMUP: Quick
THE THANG: Paired up; one partner ran laps around Blue Ridge while the other partner transitions between various exercises; 13 curls, 13 dips, 13 Merkins, 13 standing rows, 13 coupon swings, 13 decline mountain climbers. We did 13 reps for each exercise in honor of the military service members who gave their lives in Afghanistan so that we can all remain free. God Bless America and those who protect it!

DATE: 2021-09-08
AO: Burg
Q: Bail
PAX: Tink, Mater, Sparkler
FNGs: None
COUNT: 4
WARMUP: SSH Michael Phelps Arm Circles Calf stretch Cobra Kai Mozy

THE THANG:

STATION WORK 1 minute station, 30 second rest 2 X

Coupon passaround (self)
Coupon lateral jumps
Coupon Swings
Coupon curls
Coupon Deadlift

NEXT STATION – ELEVENS

Goblet squats (10) + plyo merkin (1) / farmer carry
Goblet squats (9) + plyo merkin (2) / farmer carry
Goblet squats (8) + plyo merkin (3) / farmer carry
and so on….

MARY:

Partner leg lifts til 30
American hammers 4 count til 10

COT:

A lot of talk about managing stress and anxiety in this group. I struggle with it a lot, especially after starting my own company, and one thing my wife is always telling me is “Rome wasn’t built in a day” and I need to embrace Joel Embiid’s mentality, “TRUST THE PROCESS.”

The process isn’t always easy, and as men, we want to fix things quick and fast. Its equally important to also step back and let the process work itself out. Whether we’re working out to look better, feel better, or working hard at our jobs to get a promotion, buy that toy/gift you’ve been wanting….its important to keep those goals but also be patient with yourself and give yourself a break every now and then. It can’t happen overnight, it just takes time. TRUST THE PROCESS!

DATE: 2021-09-08
AO: Kodiak
Q: Pre
PAX: Banjo (WV), Anchorman, Shakira, Pre, Rikers, Refueler
FNGs: Pebcak
COUNT: 7
WARMUP: ssh, cherry pickers, don quixote, calf stretch, cobra Kai
THE THANG: mosey stopping every 3 (modified to 1 1/2) minutes. One pain station at each stop determined ring of fire style. MARY: built in
ANNOUNCEMENTS: 3rd f tomorrow at briskets barn, leadership conference Saturday at PBC register at http://www.purbap.org/mlc , stair climb in DC COT:
2 Corinthians 8:19, Paul talks about ministering grace TOO others.
He begins and ends every letter he writes with something like “grace to you.” In the middle of those salutations is always truth for life, family, church, culture and theology. But it is all delivered in a package, bookended by, grace.
Let us strive to stand on Truth that doesn’t change and to always deliver it with grace to others.

Aye!