Author: f3nano

DATE: 2021-07-05
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: Buzz, LinkedIn
COUNT: 4
WarmUp: Don Quixote, Copperhead Squats, Michael Phelps, LBAC with leg raised, Beet Pickers, and 300m Mosey.

The Thang: HIIT stations with Toys
While listening to 80’s rock music, we executed the following workouts in stations, 40 sec on, 20 sec off rotations through all of them four times: Wall Ball Tosses 10’
Slosh Pipe Walking Lunges
Coupon Swings
Leg Raises over Coupon
Resistance Band Merkins
Resistance Band Bent Over Rows
Resistance Band Squats
Jump Rope

Mary: Penguin Crunches, Side Crunches, Australian Snow Angels, Sweat Angels, and American Hammers.

Observations: This was a workout where the PAX set their own difficulty—how hard they pushed or did not push was up to them. All appeared exhausted, especially YHC, indicating we all pushed ourselves hard. This indicates our determination to succeed, and is a mark of good character.

CoT:
“The year 1776, celebrated as the birth year of the nation and for the signing of the Declaration of Independence, was for those who carried the fight for independence forward a year of all-too-few victories, of sustained suffering, disease, hunger, desertion, cowardice, disillusionment, defeat, terrible discouragement, and fear, as they would never forget, but also of phenomenal courage and bedrock devotion to country, and that, too they would never forget.

“Especially for those who had been with Washington and who knew what a close call it was at the beginning – how often circumstance, storms, contrary winds, the oddities of strengths of individual character had made the difference – the outcome seemed a little short of a miracle.” ― David McCullough, 1776

Whenever we feel discouraged, remember those who felt such discouragement and hopelessness at the founding of our country. Remember how it all turned out in the end for them. Good things are in our future as we strive toward what we know is right.

DATE: 2021-07-04
AO: _Breakfast_Club
Q: Maj. Payne
PAX: Yard Sale, El Niño
FNGs: None
COUNT: 3
Today we rucked 4-5 miles and started off with a discussion about the leadership of the 56 men who signed the Declaration of Independence. We noted the autocratic leadership exhibited by King George III of England and talked about whether we resembled his leadership style or that of our forefathers. Do both styles work? Which is better and why?

We also talked about a commitment to living a legacy, and how our country’s forefathers lived by a common mission to protect the rights of the 2.5M colonial residents. Do we think about just getting through the day? Or do we live up to a mission? Are we intentional with our actions each day?

We talked about some quotes offered up by some of our forefathers:

George Washington: “It is better to be alone than in bad company.”

Thomas Jefferson: “Determine never to be idle. No person will have occasion to complain of the want of time, who never loses any. It is wonderful how much may be done, if we are always doing.”

Patrick Henry: “I have but one lamp by which my feet are guided, and that is the lamp of experience. I know of no way of judging the future but by the past.”

John Hancock: “The greatest ability in business is to get along with others and to influence their actions.”

🧘🏻‍♂️ Five minutes of meditation by the dock.

Then we finished up talking about virtuous leadership. An effective leader provides a vision, is able to articulate it, commands great persuasion skills, and energetically and vigorously encourages others to overcome the obstacles that he knows they will ultimately face.

A virtuous leader displays:
Candor: Graciously telling the hard truth.
Commitment: Unwavering loyalty to the group.
Consistency: Unchanging in nature.
Contentment: Stability of emotion.
Courage: Turning hardship into grace.

Always strive to be both an effective and virtuous leader!

Aye!

DATE: 2021-07-03
AO: Olympus
Q: Nano
PAX: Jenner, Pop Fly, Hightower, Joint Chief, Zeus, Rambler, Yard Sale, Lazlo, Toolbox FNGs: None
COUNT: 10
WARMUP: SSH, windmills, WMH, down dogs, cobra kai

THE THANG: Not knowing where YHC was getting them into, the PAX grabbed a few benches and moved them into the shade. That’s when the rounds began. Each round included 4 exercises and each exercise was done 25 times for a total of 400 reps per round. Here’s the breakdown:

Round 1: Overhead Claps (IC), Hundreds (IC), Air Squats, Mt. Climbers (IC); Rinse and Repeat 3x.

Round 2: Merkins, LBCs, Lunges (IC), Goof Balls; Rinse and Repeat 3x.

Round 3: Dips, American Hammers (IC), Step Ups, and SSH (IC); Rinse and Repeat 3x.

Round 4: Arm Circles (IC), Flutter Kicks (IC), Bonnie Blairs, Freddie Mercury; Rinse and Repeat 3x.

Round 5: 50 yd sprint, 50 yd sprint, 76 yd sprint, 5 burpees to bring us home.

DATE: 2021-07-03
AO: Freestate
Q: Old Bay
PAX: Old Bay
FNGs: Winston
COUNT: 2
WARMUP:
20 SSH
15 Harry rockets
15 hill billies
15 cherry pickers
30 Frankensteins
15 Michel Phelps

THE THANG:
Coupon ladders

Three sets of each group with a lap in between every set

5 coupon burpees
10 coupon curls
15 overhead press

5 dirkins
10 coupon squats
15 coupon rows

5 Carolina dry docks
10 grave diggers
15 coupon side squats

MARY:
20 dying cockroaches
10 J los
10 count plank o rama
20 Freddy mercurys
20 rodeo flutters

COT: coffeeteria

DATE: 2021-07-03
AO: Loco
Q: Shute
PAX: Bobcat, MicroChip
FNGs: 2.0s Galore
COUNT: 10
WARMUP: SSH, Cherry Pickers, Don Quixote’s, Lunge Stretch, DD, Cobra Kai THE THANG: Sharks and Minnows, Capture the Flag, Grab Ball
MARY: Took turns leading, before getting run off by the parade prep team. ANNOUNCEMENTS:
COT: This weekend we celebrate our independence from Great Britain, but also the declaration that we are created equal, and we all have the right to Life, Liberty, and the Pursuit of Happiness.
“Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.” 1 Peter 2:16