Author: f3nano

DATE: 2021-07-28
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Brown Bag, Kodiak, Riot, sticks, Lazlo
FNGs: attache
COUNT: 7
WARMUP: SSH, Michael Phelps, Stretching
The Thang: Dan and Dave
1) 100 meter sprint
2) Long jump – broad jumps
3) Shot put – 10 thrusters
4) High jump – run 10 yds, 10 squat jumps
5) 400m run
6) 110 meters hurdles – bear crawl 10 yds, squat jump
7) Discus throw – 20 around the world with coupon
8) Pole vault – back bridge holds
9) Javelin throw – 20 burpees
10) 1500 meters (1 mile run)
MARY: Flutterkicks, LBC’s
ANNOUNCEMENTS: Happy Hour on Thursday
COT: Olympic athletes win by making the Olympics, just like Pax win by showing up early for a workout. Thoughts on Simone Biles: we never know what it is truly like walking in another’s shoes

DATE: 2021-07-27
AO: Delphi
Q: Nano
PAX: Zeus, Ashe, Hightower, Glee, Dunder, YNAB, Lightyear, slider FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Michael Phelps, Good Mornings, Windmills, Down Dogs

THE THANG: Following the warm-up the PAX set off for two laps around the field to get the blood flowing a bit. Then it was time for Part 1, 9 minutes of Tabata.

Part 1:
5x Burpee, 10x Merkins, 15x Air squats
Repeat every minute on the minute
9 rounds!

Part 2:
The PAX paired up and while one would wall site the other would do the following:

Run to line 1 (20 yards) 1 Burpee, 6 Get-ups (reverse burpee?), run back and switch with partner.
Run to line 2: (40 Yards) 2 Burpees, 5 Get-ups, run back and switch with partner. And so on until we reach 6 and 1.
MARY: LBCs, Big Boys, Fed Merc, done!
ANNOUNCEMENTS: July 31st, Zeus and Maj. Payne do their B-Day Thang.
COT: What you focus on is where your energy flows! Keep your focus on what’s good in life and you will keep generating more good for you and those around you.

DATE: 2021-07-28
AO: Loco
Q: Rikers
PAX: Pre, Refueler, Hoff, Leonidas, Mutombo, CrotchRocket, Nolan, Shute FNGs: Shakira and De La Rocha
COUNT: 11
WARMUP: SSH x15 IC, Willy Mays Hayes x 10 IC, Don Quixote x10 IC, Cobra Kai press x10, Downward dog THE THANG:
Supersets 3 rounds:
Pull-up/underdog > Burden Kettle swing
Burden Kettle press > Goblet squat
Kettle upright row > Single leg deadlift to curl to shoulder press Clap merkin > Burden Bulgarian squat
MARY: 2 Rounds- Band steamboats- abduction,extend, flex, adduction down: weighted pickle pointers with weight, L-swings, T- supermans ANNOUNCEMENTS:
COT: Co- Q Pre brought us home
This morning we worked anaerobic without any aerobic.
It’s important so that you have a strong foundation to prevent injury and prepare for more grueling work ahead.

“Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.” ‭‭1 Corinthians‬ ‭15:58‬ ‭

Like anaerobic work, we should also build a firm foundation for our spiritual lives.

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” ‭‭1 Timothy‬ ‭4:8

Focus not just on building your physical foundation, but your spiritual one HIMS!

DATE: 2021-07-28
AO: Loco
Q: Supertramp
PAX: Ape, Cutter, Bail, Sparkler, Tink
FNGs: None
COUNT: 6
WARMUP: Side Straddle Hops, Michael Phelps, Hip Circles, Fire Hydrants, Kobra Kai, Mosey

THE THANG: EMOM Coupon Swings and Burpees
Minute 1: 10 Swings
Minute 2: 10 Burpees
Minute 3: 9 Swings
Minute 4: 9 Burpees
And so on…
Minute 17: 2 Swings
Minute 18: 2 Burpees
Minute 19: 10 Swings
Minute 20: 10 Burpees

MARY: 2 rounds of
10 Leg lifts
8 and then 10 each side of Side Plank twists
30 and then 40 second Hollow hold

ANNOUNCEMENTS: Cornerstone Chapel is having a Men’s Cookout Sunday August 1st, all men 14 and up welcome. $12, sign up at cornerstonechapel.net

COT: Philippians 4:6. We worry more than we should, and sometimes it’s better to either pray or talk to someone rather than rehash things in our heads we can’t solve in the moment. Use the Fellowship F.

DATE: 2021-07-27
AO: Atlantis
Q: Rapid-J.Snow
PAX: Infinity, Deflator, Grease Monkey, Momentum, Rogue
FNGs: Pawn (FNG)
COUNT: 7
Warm up: SSH, Windmills, Cherry Pickers

The Thang
Mosey to the other side near the dock.
B – Burp Broad Jump 10
I – Imperial Walker Squats IC 10 Bear Crawl to other side
N – Normal Monkey Humpers (4 count) 10 Crab Walk back
G – Gas Pumps (4 count) 10 Bear Crawl
O – Obamas – Bear crawl 4 steps, 4 merkins. Repeat across the width of the grass area. Added pain: 45s.. 4 Steps and 5 merkins.

Run with pain stations
Run:
1. Carolina Dry Docks IC
2. Mountain Climbers
3. Jump Squats
Run:
1. Merkins
2. Plank Jacks
3. Freddie Mercury
Run:
1. Shoulder Taps IC
2. Flutter kicks
3. 20 Jungle boys
Run:
1. LBCs
2. 10 Burpees facing the Anacostia River
3. Merkins
Run:
1. Mike Tyson (Mega Merkins)
2. London Bridges
3. Step ups 10 with each leg

We ran back to the flag and finished the work out on time.

Named former FNG, Pawn. Please have someone who knows him share the Slack information and get him connected.

Theme for the Circle of Trust (Gratitude and Thankfulness).

I apologize as I forgot to discuss the 5 Core Principles.

5 Core Principles:
1. Free to charge
2. Open to all Men
3. Led outside by your peers in a rotating fashion.
4. Held outside, Rain, Cold, Sun, Heat
5. Ends with COT

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Thank you for letting me be your Q. Rapid.