Author: f3nano

Date: 2025-03-25
AO: freestate
Q: Horshack
PAX: Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill FNGs: None
COUNT: 8
WARMUP:
• SSH x 25 IC
• Chinooks x 12 IC forward and reverse / narrow and wide
• Swing Billies x 12 IC
• Alarm Clocks x 12
• Windmills x 12 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 12 IC
• Walkout Cobra-Kai x 5
• Cherry Pickers x 12 IC
1. THE THANG:
2. Playground of Pain x 3 rounds
3. 1. Bear Crawler sets the pace
4. Decline merkins
5. 2. Squats
6. 3. Dips
7. 4. Step Ups
8. 5. Pull Ups
Between Rounds
1. Jacobs Ladder 5-4-3-2-1
MARY:
• Box Cutters x 12 Each Way IC
• Leg Lift Rosalitas x 12 IC
• Plank-o-rama IC x 12-12-12-12-12
• Flutters x 12 IC long & slow / 12x IC short and fast
– Stretch-o-rama

ANNOUNCEMENTS:
– Appalachian Trail – Roanoke Section Hike – April 25-28
– Looking for a chance to push yourself and experience some fellowship in the backcountry? – Dates: Weekend of April 25th – April 27th
– Duration: 3 Days (Friday–Sunday)
– Mileage: Approx. 40 miles
– Prep & Planning: See the backpacking channel in Slack
– Point of Contact: Rambler or Citrus
– If you’re interested in hitting the trail, now’s the time! Reach out and lock in your spot.

COT:
– Springtime Renewal – clearing away the old and making room for the new
– One of the areas where we can make room is by getting rid of things making us upset in our lives, things that piss us off and consume our emotional and mental energy
– One popular approach is to look at the 3 major sources of upset – some think these are the only sources of frustration or disappointment: – An unmet expectation – something we expect to happen, and it hasn’t
– A thwarted intention – something we intend to do or that we’ve committed ourselves to doing, like a personal goal, and our plans for accomplishing it aren’t going the way we intended, they’ve been blocked or interfered with
– An undelivered communication – some message you need or want to share to someone or multiple people, but that you’ve withheld – Do an inventory of what’s making you upset and which source it comes from.
– Realize you’re in control of each of these sources of upset – what you expect, intend, and communicate are all in your control

Tags: freestate, Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill

Date: 2025-03-25
AO: thegeneral
Q: Legacy
PAX: Hobbyhorse, Gherkin, Lazlo, citrus, Coxswain, @enron, @door_dash FNGs: None
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: thegeneral, Hobbyhorse, Gherkin, Lazlo, citrus, Coxswain, @enron, @door_dash

Date: 2025-03-25
AO: theaerie
Q: Lonestar
PAX: Trifecta, Stewie
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Move from corner of the field to center. At corner, 5 burpees, 10 merkins, 20 squats. At center rotate set of 20 abs (X factor, Freddie Mercury, flutter kicks & box cutters)

30 second wall stand followed by 5 jump squats (2 sets)

Bench dips and step ups 3 set
MARY:
ANNOUNCEMENTS:
COT:
There is glory in each of our story’s.

Tags: theaerie, Trifecta, Stewie

Date: 2025-03-24
AO: acropolis
Q: Obadiah
PAX: Atlas, Battleship, Peanuts, Hightower, Rambler, Monk
FNGs: None
COUNT: 7

WARMUP: SSH, HB, WMHs, Good mornings, down dog, mtn climbers, WGS THE THANG:
1 WWIII 25 yard broad jump 10 burpees, run to goal line and back to 25 yard line, bear crawl home 2 WW3 25 yard lunge walk 9 burpees repeat above
3 WW3 25 yard broad jump 8 burpees
Repeat above
Until
10 WW3 25 yard lung walk 1 burpee
Repeat above, crawl home

MARY: 50 lbcs for Rambler
ANNOUNCEMENTS: street clean up
COT: Blessed are the low in spirit for theirs is the Kingdom of Heaven. – Matthew 5:3

Pride is dangerous. Thinking too highly of ourselves is risky and leads to mistakes. lack of self awareness leads to folly and poor judgment.

This is not low self esteem which is in itself a form of pride. This is purposing the value of valuing others ahead of you.
Examine yourself and recognize your need for eternal rescue. Right size yourself in view of an almighty creator.

Tags: acropolis, Atlas, Battleship, Peanuts, Hightower, Rambler, Monk

Date: 2025-03-24
AO: thepatriot
Q: Lazlo
PAX: bogey, Big Short, Enron, Boardwalk, Walker, Fiddler, Tea Party, Rim Fire, Trademark, citrus, Smokee, Memento, Shake ‘n’ Bake, Wedding Singer, Strange Brew, Maguire, Bob the Builder, DR Alice FNGs: None
COUNT: 19
It was hard to tell if it was raining this morning. It was definitely raining. Except it wasn’t, except for when it was. Still, a good Monday crowd made it out in the gloom. The Q couldn’t settle on anything in particular so we just did stuff until time ran out.

WARMUP: SSH, tempo merkins, tempo squats, cherry pickers, willie mays hayes, down dog

THE THANG:
Part 1: 5-5-5-5
PAX split into teams and did 5 exercises, 5 reps, 5 times, with lots of high fives
Exercises: Carolina Dry Dock, monkey humpers IC, bonnie blairs (hard way), American hammers IC, merkins
One pax ran clockwise, the other counterclockwise. When they met they did the exercises, high fived, ran again until they met near the start, did the exercises, high five, and that was one lap. Repeato for 5 laps.

Part 2: Blind Bear Bingo
PAX lined up on the goal line. Bear crawl 10 yards with their eyes closed. Stop, open eyes. Penalty was 1 burpee for every yard you were off the target. Repeat to the 30 (20 yards)
Repeat to the opposite 40 (30 yards)
Repeat to the goal line (40 yards)

Part 3:
PAX lined up on the 50 and OYO had to do 100 Bobby Hurley’s, 100 WW1s, and crawl bear to the goal line in any combination/order/count they wanted.

MARY: WW1

ANNOUNCEMENTS: channel

COT: It’s almost the end of May. We’re a quarter of the way through the year. Did you make a resolution or set a goal and you’ve already fallen off the wagon? Wish you had set another goal for the year? It’s not too late. There are still 9 months to go. It’s a good time to recommit to whatever you said you were going to do for 2025.

Tags: thepatriot, bogey, Big Short, Enron, Boardwalk, Walker, Fiddler, Tea Party, Rim Fire, Trademark, citrus, Smokee, Memento, Shake ‘n’ Bake, Wedding Singer, Strange Brew, Maguire, Bob the Builder, DR Alice