Author: f3nano

Date: 2024-10-19
AO: olympus
Q: Popeyes
PAX: Hightower, Ashe, Po, Rollingstone, Walk-on, Nano
FNGs: None
COUNT: 7
WARMUP: SSH, Merkins, 1 lap, hamstring stretch, quad stretch, down dog, worlds greatest stretch, scorpion, and a few others

THE THANG:
Sprint the football field, 10 burpees, 20 hand release merkins, 30 big boi situps on the way back Sprint the football field, 10 burpees, 20 merkins, 30 squats Sprint the football field, 10 burpees, 20 merkins, 30 LBC’s
1 lap

Split into 2 teams for some ultimate.

MARY: Done during ultimate with some extra flutters and LBC’s at the end ANNOUNCEMENTS: Parade, Veteran’s day grunt
COT:
Everybody has a superpower. My daughter’s superpower is being hampered by lack of execution and time mgt, which is what I’m good at. She’s got to learn that lesson on her own and it’s a tough pill for me to swallow. I’ve been coping by “food therapy” and praying. If anyone is going through something difficult, I will be happy to eat or drink with you or pray with you.

Tags: olympus, Hightower, Ashe, Po, Rollingstone, Walk-on, Nano

Date: 2024-10-21
AO: acropolis
Q: Hightower
PAX: spartan, Hostess, NOAA, Monk, Atlas
FNGs: None
COUNT: 6

WARMUP:
walking butt kickers then shaking out our legs. Circle up for SSH, then many stretches. Then fellowship jog around track to warm up.

THE THANG:
Spartan 300:
200 M sprint
10 burpees
20 big boy sit ups
30 merkins
40 air squats
Rinse & Repeat for (3) rounds

MARY:
Ring of Fire, each led their own core exercise

ANNOUNCEMENTS:
The Grunt, Nov 9
No Olympus on Sat Nov 9, closed for Grunt

COT:
Sharing mental toughness from David Goggins, 40% Rule. We’re all wired the same, Flee or Fight, it’s how our brain reacts to tough or scary situations. Goggins talks about pushing your limits, finding where your mind says quit, that’s when you hit your 40%. Then it’s up to you to push further, there’s still another 60% your body can go, it’s just our mind holding us back. Continue to push yourself, find your 40%, then push a bit further. That moves your quitting point forward and we grow.

Tags: acropolis, spartan, Hostess, NOAA, Monk, Atlas

Date: 2024-10-21
AO: thepatriot
Q: Summit
PAX: Rim Fire, Roadhouse, Coconuts, Groundhog, Prestige, Flux, Skymiles, My Space, Jenner, Gherkin, Ice Tea, Fitz-Hume, CableGuy, Boardwalk, Lazlo, Big Short FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Downward Dog, WMH, WGS

THE THANG:
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate Mucho Lego (BB + Squats ) & Coupon Dips
– Suicide Set 1
– Partner 1 runs suicide to 50 yard line and does 5 burpees at 50…runs to goal line back to 40 YL for 4 burpees…30..3 burpees, etc.
– Partner 2 alternates the following exercises: coupon plank jacks (10) and cactus jump squats (10)
– When Partner 1 completes suicide then switch till all PAX are done (hold plank while wait for six) – Tabata Set 2
– Alternate blockees & high knees
– Murder Bunny | Rifle Carry Set 1
– Partner 1 murder bunny to 50 yard line and rifle carry back
– Partner 2 alternates the following exercises: coupon plank jacks (10) and cactus jump squats (10)
– When Partner 1 completes murder bunnies then switch till all PAX are done (hold plank while wait for six) – Tabata Set 3
– Alternate coupon jumps & mucho lego
– Rinse & Repeat both Suicide Set and Murder Bunny/Rifle Carry sets but to 30 yard line and back – Fit in another Tabata Set 4
– Alternate blockees & burpees

MARY: American Hammers, Flutter Kicks

ANNOUNCEMENTS: Grunt, Old Rag…Iron Sharpens Iron…check Slack for more information

COT:
YHC spoke about advice his father gave while starting professional career that adaptability is perhaps the most important skill to develop. YHC shared story of adapting to new geographic regions…Jersey now NOVA, etc and finding the things that unite us rather than divides us. Finding the best in people.

So….just as we develop muscles through beatdowns…let’s all develop the skills of adaptability.

Thanks for joining this Monday morning!

Tags: thepatriot, Rim Fire, Roadhouse, Coconuts, Groundhog, Prestige, Flux, Skymiles, My Space, Jenner, Gherkin, Ice Tea, Fitz-Hume, CableGuy, Boardwalk, Lazlo, Big Short

Date: 2024-10-21
AO: horizon-ao
Q: Brown Bag
PAX: Disco, Classified, Kodiak, Attache’, 2 percent, Purple Rain, Mulligan FNGs: None
COUNT: 8
WARMUP: SSH, WMH, CP, DQ, LBAC, MN, Down Dog, World’s Greatest, Cobra Kai, Fellowship Lap
THE THANG: Line up at endline and 4x sprint to midfield and back EMOM; grab coupon and perform Dora 2x ((1) 100 burpees, 150 curls, 200 air squats; (2) 100 derkins, 150 Alpos, 200 mountain climber (IC)) MARY: 10xSuperman
ANNOUNCEMENTS: Grunt, New AO Opening 11/1, thanks to those who helped Kodiak’s son with his Eagle project COT: 1 minute of quiet reflection; thanks for helping me get the Led Out!

Tags: horizon-ao, Disco, Classified, Kodiak, Attache’, 2 percent, Purple Rain, Mulligan

Date: 2024-10-21
AO: hamilton
Q: Booking
PAX: Legacy, Flat Tire, Goldfish
FNGs: None
COUNT: 4
WARMUP: SSH, Windmills, Cherry Pickers, WM Hayes, Michael Phelps, Imperial Walkers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
4 Corners

15 OH Press
Rifle Carry down the sideline
Run a lap

15 OH Press
15 Curls
Shoulder Carry Diagonally to the other end of field
Run a lap

15 OH Press
15 Curls
15 Low Rows
Rifle Carry down the sideline
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
Farmer Carry Diagonally to the other end of field
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
Rifle Carry down the side line
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
15 Coupon Calf Raises
Shoulder Carry diagonally to other end
Run a lap

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
15 Coupon Calf Raises
15 Atlas Shrugs
Rifle Carry down the side line

15 OH Press
15 Curls
15 Low Rows
15 Coupon Squats
15 Around the Worlds
15 Coupon Calf Raises
15 Atlas Shrugs
15 Coupon Leg lifts
Farmer Carry back to starting point

MARY: Flutter Kicks, LBC
ANNOUNCEMENTS: Old Rag coming up/ Grunt coming up
COT: Fear associated with change is often greater than the cost of making a mistake. The pain of making a mistake is nothing compared to the pain of regret.

Tags: hamilton, Legacy, Flat Tire, Goldfish