Author: f3nano

Date: 2024-11-01
AO: ao-the-bullpen
Q: Peloton
PAX: Kool Aid, Peloton
FNGs: None
COUNT: 2
WARMUP:
– 7:1 Motivators
– LBACs
– Stretch OYO

THE THANG:
Three Stations (one minute intervals):
– Speed Rope
– Ants Crawling (10# weight on rope that you wheel up and down) – Heavy Rope

Two rounds of each station, then a fellow ship run around the AO.

Repeat until time for Mary

MARY:
– Core exercises

ANNOUNCEMENTS:
– Look out for the Grunt on 11.9

COT:
Edgar Guest Poem – See It Through

When you’re up against a trouble,
Meet it squarely, face to face;
Lift your chin and set your shoulders,
Plant your feet and take a brace.
When it’s vain to try to dodge it,
Do the best that you can do;
You may fail, but you may conquer,
See it through!

Black may be the clouds about you
And your future may seem grim,
But don’t let your nerve desert you;
Keep yourself in fighting trim.
If the worst is bound to happen,
Spite of all that you can do,
Running from it will not save you,
See it through!

Even hope may seem but futile,
When with troubles you’re beset,
But remember you are facing
Just what other men have met.
You may fail, but fall still fighting;
Don’t give up, whate’er you do;
Eyes front, head high to the finish.
See it through!

Tags: ao-the-bullpen, Kool Aid, Peloton

Date: 2024-10-28
AO: ao-the-bullpen
Q: Peloton
PAX: Stewie, Flo (F3_Tulsa)
FNGs: None
COUNT: 3
WARMUP:
– 5:1 motivators
– Leaning to Phelps
– Grass Grabbers
– Stretch OYO

THE THANG:
– Rifle Carry to 3rd Base
– 30 Curls
– Rifle Carry to Home
– 4 Burpees
– Rifle Carry to 2nd
– 20 Overhead Press
– Rifle Catty to Home
– 4 Burpees
– Rifle Carry to 1st
– 10 CPRs
– Rifle Carry to Home
– 4 Burpees
– Fellowship Run around entire field

MARY:
– Core Exercises (mainly Captain Thors)

ANNOUNCEMENTS:
– Look out for the Grunt!

COT:
Ended with an Edgar Guest Poem – Only A Dad

Only a dad, with a tired face,
Coming home from the daily race,
Bringing little of gold or fame,
To show how well he has played the game,
But glad in his heart that his own rejoice
To see him come, and to hear his voice.

Only a dad, with a brood of four,
One of ten million men or more.
Plodding along in the daily strife,
Bearing the whips and the scorns of life,
With never a whimper of pain or hate,
For the sake of those who at home await.

Only a dad, neither rich nor proud,
Merely one of the surging crowd
Toiling, striving from day to day,
Facing whatever may come his way,
Silent, whenever the harsh condemn,
And bearing it all for the love of them.

Only a dad, but he gives his all
To smooth the way for his children small,
Doing, with courage stern and grim,
The deeds that his father did for him.
This is the line that for him I pen,
Only a dad, but the best of men.

Tags: ao-the-bullpen, Stewie, Flo (F3_Tulsa)

Date: 2024-11-07
AO: olympus
Q: Hightower
PAX: Po, Peanuts, Pop Fly, K-Pop, Ashe, Rambler, Toolbox, NOAA FNGs: None
COUNT: 9

WARMUP:
Burden of Leadership, PAX that carries the sledgehammer leads. HT led 1st round warm up’s and stretching, then lead jog to culdesac. Peanuts led 2nd round warm up’s & stretching, then led jog to to track.
K’Pop led last round warmups and stretching, then led group around the track & down to lower field. THE THANG:
Set up 9 stations, PAX rotating each.
Round 1
Station 1: shuttle run
Station 2: 50 yard bear crawl, Timer
Station 3: med ball squat wall toss
Station 4: med ball slams
Station 5: coupon curl
Station 6: Conan Sledgehammer swings
Station 7: tractor tire high jumps or step ups
Station 8: sledgehammer tractor tire
Station 9: merkins

Round 2, partner up, speed round
Station 1: tractor tire flips, 5ea group Timer
Station 2: double sledgehammer tractor tire
Station 3: squat, med ball toss back & forth
Station 4: med ball/coupon tricep extension

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
The Grunt this Sat, starts at 7am
No Olympus this Saturday
Rudy’s 2F: 11/21 at 6:30pm
Turkey Trot: 11/28 at 7am Olympus

COT:
Started new audio book, Die with Zero. Different philosophy from fiscally conservative family upbringing. Life is a sum of your experiences, your memories. More about acquiring experiences than financial gain. Use your money while you have health to create memories with people important in your lives. Can’t take money to our graves, use it while you can.
Reminds me that Time is our greatest asset, not money. Spend your valuable time with your loved ones, doing the things that bring you joy.

Tags: olympus, Po, Peanuts, Pop Fly, K-Pop, Ashe, Rambler, Toolbox, NOAA

Date: 2024-11-06
AO: compound
Q: Nano
PAX: Roddick, Big Bird, Skidoos, Poe, Hightower, Popeyes
FNGs: None
COUNT: 7

WARMUP: The PAX set off around the field a warmup mosey including some high knees, butt kicks, finger drags, etc., after 2 laps we did some back stretches like cherry pickers, scorpions, and iron crosses. Finished up with some WGS’s
THE THANG: It was an EPIC run-centric Q with a twist. YHC posed everyone with two gambling options, one was usually a fixed number of burpees, the other was a chance to flip a coin in which case the burpees could be reduced or if the toss is wrong they would be increased. In the end, about 50 burpees were dished out along with 6-7 flights of stairs and about 1.5 miles or so of jogging. Maybe a little more! MARY: LBCs and Flutter Kicks
ANNOUNCEMENTS: Grunt 9-11, 2nd F Thursday before Thanksgiving (top golf like), TurkeyTrot on Thanksgiving!
COT: The Uncertainty about an event or activity is often worse than the thing we are trying to avoid! Try to find ways to lessen the uncertainty about things by taking some time get clarity by meditation or writing a list!

Tags: compound, Roddick, Big Bird, Skidoos, Poe, Hightower, Popeyes

Date: 2024-11-06
AO: potomac-rising
Q: Tiger Lilly
PAX: William Savage, Promoter, Low key, RA, Tom Pollak, ShamWow, Sherpa FNGs: None
COUNT: 8
Warmup:
tel:40-30-20-10 side straddle hops
tel:25-20-15-10-5 sit-ups

The Thang:
EMOM 5 Rounds
1. 10 Burpees
2. 12 Dips
3. 15 Merican
4. 20 Superman Reach
5. 26 Shoulder-Taps (13 each side from a plank)
6. Mosey around parking lot

Mary:
26 side straddle hops

Tags: potomac-rising, William Savage, Promoter, Low key, RA, Tom Pollak, ShamWow, Sherpa