Author: f3nano

Date: 2024-09-25
AO: ignite
Q: Fitz-Hume
PAX: Goldfish, Hobbyhorse, Gandalf, Kodak, Legacy, meister, Pepco, Popeye FNGs: None
COUNT: 9

WARMUP: SSH, WMH, DD, WGS, RVE
THE THANG: 9 rounds:
5 x Merkins
10 x lunges
15 x air squats
20 x mountain climbers

MARY: EMOM for 10 minutes: 5x inchworms

ANNOUNCEMENTS:
Old Rag hike 10/26
Columbia Baptist 5k coming up in NOV
Haymarket fall festival – see Legacy

COT: wear your seatbelts. They will save your life.

Tags: ignite, Goldfish, Hobbyhorse, Gandalf, Kodak, Legacy, meister, Pepco, Popeye

Date: 2024-09-25
AO: horizon-ao
Q: Magoo
PAX: Attache’, vplaxico, Kodiak, Purple Rain
FNGs: None
COUNT: 5
WARMUP: WMH, CP, Abe Vigoda, fellowship lap
THE THANG: sets of three coupon exercises, each pax leads one rep around the circle for 15 reps; intersperse sets with fellowship laps MARY: can opener; OYO stretch
ANNOUNCEMENTS:
– OLD RAG HIKE Oct 26. Tickets released 10 am Sept 27 ($2 each). See backpacking channel for details and links. – The Grunt – Sat before Veteran’s Day
– Attaché will Q Friday’s Escape From Iron Pax Challenge
COT: Go you for getting out today!

Tags: horizon-ao, Attache’, vplaxico, Kodiak, Purple Rain

Date: 2024-09-25
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton, Crop Duster, Trolley, Kool Aid
FNGs: None
COUNT: 5

WarmUp: SSH, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, WMHs, LBACs, and Mosey to field.

The Thang: Seven of Diamonds
Run to each of four points in a diamond pattern on the field. Stop and perform the exercise at each point. Change exercise each lap and increase reps by 7. Decrease reps by 7 after the squats.

Lap 1 – Burpees x7

Lap 2 – Merkins x14

Lap 3 – 4 count flutter kick x21

Lap 4 – Squats x28

Lap 5 – 4 count Plank Jacks x21

Lap 6 – CDDs x14

Lap 7 – Lunge Walk around diamond

Mary: Australian Snow Angels, Leg Raise Ring of Fire, and Dr. W’s.

Announcement: Pax on parade Sat. Oct 19th; the Grunt on Saturday in early November; Crop Duster Q on Friday

CoT: I love memories. But memory can be cruel if left unchallenged. Memory is often our only connection to who we used to be. Painful or passionate, surreal or sublime, we cherish those little rocks of peak experience, polishing them with the ever-smoothing touch of recycled proxy living. In so doing—like pagans praying to a sculpted mud figure—we make of our memories the gods which judge our current lives. Nevertheless, we must take care not to let the bliss of the present fade when compared to supposedly better days. We’re happy, sure, but were we more happy then? If we let it, memory can make shadows of the now, as nothing can match the buttressed legends of our past. Do not let memory chase you. Enjoy memories, yes, but don’t be a slave to who you wish you once had been. Those memories aren’t alive. You are. – Brandon Sanderson, Tress and the Emerald Sea

Tags: ao-the-bullpen, Peloton, Crop Duster, Trolley, Kool Aid

Date: 2024-09-25
AO: hoya-paxa
Q: Gherkin
PAX: Spartan, Summit
FNGs: None
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbillies, M Phelps,
Willie Mays Hays, world’s greatest

THE THANG
Perform 7 reps of 7 exercises and then Ricky Bobby one lap. Repeat 7 times.

Exercises:
1 Merkins
2 Shoulder Taps (IC)
3 Squats
4 Bobby Hurleys
5 American Hammers (IC)
6 Mountain Climbers (IC)
7 Toy Soldiers (IC)

MARY
LBCs, American Hammers, Dirty Donkeys, tempo mekins

ANNOUNCEMENTS
The Grunt –

COT
• 1. Faith in God’s Plan
The Israelites’ victory at Jericho shows the importance of trusting in God’s plan, even when it seems unconventional or difficult. God’s instructions to march around the city for seven days, blow trumpets, and shout might have seemed odd, but the Israelites obeyed, and their faith was rewarded.

• 2. Obedience to God’s Commands
• Success came through strict obedience to God’s commands. The Israelites followed God’s exact instructions without deviation, demonstrating that God’s ways are higher than human understanding.

• 3. The Power of Unity
The Israelites acted as a unified force, marching together around Jericho. This highlights the importance of collective effort and shared faith when pursuing a goal.

Tags: hoya-paxa, Spartan, Summit

Date: 2024-09-25
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, gabe, Just Jim, F3 Kiwi – Forrest Ropp – Myrtle Beach FNGs: None
COUNT: 6
WARMUP: SSH, Don Quixote, copperhead squats, mosey around the lot.

THE THANG:

Tabatha intervals: 40 seconds on, 20 seconds off. 8 min intervals.

Four stations, rotate through the intervals:

– Overhead Claps
– Hand Release Merkins
– LBCs
– Peter Parkers

Mosey into the rain

– Forward Lunges
– Big boi situps
– Mountain climbers IC
– Freddie Mercurys

Mosey

– Monkey Humpers
– Flutter Kicks
– Squats
– CDDs

Recycle as needed!

ANNOUNCEMENTS:

pax-on-parade planning tonight @ 7:30
Q School next Wednesday!

COT:

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

Hebrews 12:11

We are not promised comfort in this life. This is not a comfortable day to come out and work out. Discipline will come and it will be hard, so prepare yourself for it. And remember: discipline isn’t meant to destroy us, but to build us, to show us our need, to lift our heads towards our ultimate need in Jesus Christ.

Tags: theaerie, Lonestar, Stewie, gabe, Just Jim, F3 Kiwi – Forrest Ropp – Myrtle Beach