Author: f3nano

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theaerie Ipc wk1 (mod)

Date: 2024-09-13
AO: theaerie
Q: Stewie
PAX: Lonestar, Just Jim, gabe, Peloton, Halo
FNGs: 1 Halo
COUNT: 6

WARMUP:
SSH
Cherry picker
Batwings
Learning to phelps
Mountain climbers
Don quixote
Willie mays hays

THE THANG:
A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout. EMOM starts the workout with first set of 3 burpees.
The rest of the work is as follows:
Exercise then 30 Yard Traverse Up
Exercise then 30 Yard Traverse Back
10 Thrusters Bear Crawl 1Merkin Bear Crawl
Decrease thrusters by 1 and increase merkins by 1 after each round Lunge
Broad Jump
Ru
Murder Bunny & Resurrection
Bear Crawl
Lunge
Broad Jump
Ru
Murder Bunny & Resurrection
Bear Crawl

Songorama

Flowers 3:30
Sally up stand up
Sally down hold squat

MARY:
Roxanne 3:00
Big boy sit up on Roxanne, leg raise on red-light

ANNOUNCEMENTS:
Oct19…Haymarket parade
Oct26…Old Rag
Veterans Day…Grunt

COT:

Hand everyone a piece of paper
Write down what you would remove from your life to be closer to god. Throw it in the trash.

“Therefore, if you are offering your gift at the altar and there remember that your brother or sister has something against you, leave your gift there in front of the altar. First go and be reconciled to them; then come and offer your gift.” ‭‭Matthew‬ ‭5‬:‭ 23-24 ‭NIV‬‬

Tags: theaerie, Lonestar, Just Jim, gabe, Peloton, Halo

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thefarm Coupon Strength Training

Date: 2024-09-13
AO: thefarm
Q: Infinity
PAX: F-No, Firehead, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 5

Warm up: Don Quixotes, Cherry Pickers, Willy Mays Hayes, Michael Phelps, World’s Greatest Stretch, and LBACs.

The Thang:
2RFT 10 reps, IC, with coupon:
– Coupon Shoulder Presses
– Bulgarian Split Squats, left leg
– Bulgarian Split Squats, right leg
– Bent Over Coupon Rows
– Derkins
– Reverse Lunges, left leg
– Reverse Lunges, right leg
– Weighted Calf Raises
– Squat-Curl-Press
– Coupon Swings

Mary: Coupon Chest Press, Coupon Tricep Pullovers, Sweat Angels, Legs over coupon raises, Flutter Kicks w/coupon, LBCs with coupon, and Elbow Plank hold with feet on coupon.

CoT: Reflections on what I learned about leadership and taking tge initiative during the 9/11 Stair Climb. Leadership does not have to be given; truly leadership is stepping up and taking the initiative, but no one else dares.

Tags: thefarm, F-No, Firehead, Sparky_The Farm, Matthew – Running Man

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olympus Back at the grinder

Date: 2024-09-12
AO: olympus
Q: Nano
PAX: Monte Karlo, Toolbox, Monk, Ashe, Poe, YNAB
FNGs: None
COUNT: 7
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:
Round 1:

– The PAX partnered up, with one doing lunge walk, the other farmer carry and alternating every 10 yards to the opposite goal line. – 80% jog to other end.
– 50 calf raises
– 80% jog back

Round 2:

– Similar to round 1 but with alternating murder bunnies and rifle carry. – 80% jog to other end.
– 50 SSH
– 80% jog back

Round 3:

– Similar to round 1 but with one curl or one overhead press per yard – 80% jog to other end.
– 50 LBCs
– 80% jog back

Round 4:

– Blocky shuffle 30 yds.
– Cool down Ricky Bobby lap

MARY: LBCs, rocking back and forth, row boats, windshield wipers.

ANNOUNCEMENTS: Looking for a Q and volunteers for leading The Grunt!

COT: Taking on more responsibility can often feel like a burden. It may seem like you are trapped and will have to work harder, and deal with more problems, and so on.

However, have you ever been on vacation and it seems like your entire family won’t stop bickering and you can’t even decide where you want to stop for dinner? How could that be, you have no responsibilities at all. Shouldn’t everything just be easy? Even if you are all on your own with no demands on your time, is life really that much smoother?

Clearly, this just isn’t how it works. It’s true that with more responsibly your decisions become impactful and you have the potential to have a greater influence on those around you. Therefore, it’s not that the other “problems” go away, it’s that your perspective has changed, you don’t have time to bicker so you don’t. You make a decision (right or wrong) and move on.

In general, this new responsibility could be a leadership role, but it could also be something self imposed liked wanting to buy a better car or move to a bigger house so your kids don’t have to tiptoe around so they don’t disturb the neighbors below. In other words, it means you have been given a new purpose.

I often struggle with purpose because it usually begins with finding something you really desire. But what if I’m happy with what I have? This is when it’s time to look outside yourself and ask, what is it that those around me need? How can I help them.

In the end find a need you want to solve, let that new responsibility be the driving force to overcome bigger challenges and in the end we’ll all be better because of it.

Tags: olympus, Monte Karlo, Toolbox, Monk, Ashe, Poe, YNAB

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edge_of_reason 10, 20, 30

Date: 2024-09-12
AO: edge_of_reason
Q: Quip
PAX: Chef
FNGs: None
COUNT: 2
WEATHER:
60° and clear

WARMUP:
10cc SSH
10cc mt climber
10cc grass grabbers
10cc hillbillies
Bonus burpees x4
Fellowship loop

THE THANG:
x3
10 merkins
20 big boys
30 sec high knees/al gores
Bear crawl stairs in between sets

x3
10 lunges each side
20 dips
30 lbcs
Bunny hop stairs in between sets

Motivator to 7, since we had time

MARY:
45sec each: Superman, high plank, elbow plank

ANNOUNCEMENTS:
Bros and beers next Friday on the 20th, at Barista’s (@Daniel Nichols).

COT:
Praise for things going well with Chef’s family, prayer for continued transition with new 2.0. Quip, looking for a house, and a new job.

Tags: edge_of_reason, Chef