Author: f3nano

Date: 2024-08-27
AO: thegeneral
Q: Summit
PAX: Apples, 2 percent, Coxswain, Hard Knox, bogey, Klinger, Popeye, Neyland, citrus, Lazlo, DR from Hunstville, Vegan FNGs: 1 Vegan
COUNT: 13
WARMUP: SSH, Imperial Walkers, Cherry Pickers, WMH, Michael Phelps, Downward Dog, WGS, Cobra Kai

THE THANG:
– Tabata (20 secs work, 10 secs rest X 8 sets)
– Alternate Bonnie Blairs & Jump Squats and Burpees
– The Motivator (5 count)
– The Ricky Bobby
– around track with all PAX taking a turn with the sprint
– 1st and 10 (11s on the gridiron)
– At 10 yard line…..10 merkins/1 burpees
– sprint to other end zone and mosey back to the….
– 20 yard line…..9 merkins/2 burpees
– sprint to end zone and mosey back to the….
– 30 yard line….8 merkins/3 burpees
– Repeat till end at the opposite 10 yard line with
– 1 merkin/10 burpees

Date: 2024-08-27
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Deagle, Mark Michael, CashOnly, Pigeon, Bachelor, Dungeon Master FNGs: None
COUNT: 8

WARMUP:

SSH x 16 IC
Carolina Dry Docks x 16 IC
Arm Medley – littles each direction, seal claps, overhead, pretzels Mountain Climbers x 16 IC
Learning to Phelps x 16 IC
Willie Mays Hayes x 8 IC
Windmills x 16 IC
Cherry Pickers x 16 IC

THE THANG:

Arrive with 5 ascents

4 groups

Runners at the top (pacers)
Level 3: LBCs (and X Factors)
Level 2: Squats (and Step Ups)
Level 1: Incline Merkins (and Hold Plank)

5 Ascents

4 groups – goal – beat original time by 5%

Runners at the top (pacers)
Level 3: X Factors
Level 2: Step Ups
Level 1: Hold Plank

(actually beat original time by 25%)

MARY:

Dying Cockroach x 16 IC

Box Cutters x 8 each direction IC

Flutters x 16 IC

Run back

Announcements:

September 11 Stair Climb:

This year Sept 11th lands on a Wednesday

Show up at 0430, start the event at 0445

Finish by 0630

Extra Credit – Overnight Ruck & Mini Ruck

Adopt A Road is back

Saturday Sept 7th

Get your middle and high schoolers

Looking to transfer the coordination role

COT: Tragedy at the beach. Nothing is guaranteed in life. Yesterday’s COT of another life cut short

Serving others and bring as much joy to our fellow man in the short time that we have – its the only true measure of a life worth living

Tags: freestate, Andrew Churchill, Deagle, Mark Michael, CashOnly, Pigeon, Bachelor, Dungeon Master

Date: 2024-08-26
AO: mondaynightruckers
Q: Jetstream
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
THE THANG: 4 miles around Conway Robinson after a long hiatus from our original hiking spot

ANNOUNCEMENTS:
– Sept 11th stair climb
– Haymarket Parade – Oct 19th
– Old Rag sunrise hike – Oct 26th

COT: As Christ had compassion on us, so we should have compassion on others

Tags: mondaynightruckers, Stewie, Trifecta

Date: 2024-08-26
AO: acropolis
Q: Peanuts , Kool Aid, Atlas, Rambler, spartan
PAX: Rambler, Peanuts, Kool Aid, Atlas, spartan
FNGs: None
COUNT: 5

WARMUP: You get a Q, I get a Q, everyone gets a Q. SSH, WMH, HB, DD, WGS with lots of nostril action, MP, 2 laps with the RB
THE THANG: Each of us picked a mode of travel and an exercise as we went down the field and back. Finished up with another lap with dips and calf raises sprinkled in like fairy dust. If you want more details you shoulda showed up. MARY: ring of fire
ANNOUNCEMENTS: 9/11; Rambler’s hobo backpacking ways are making a comeback in OCT.
COT: Rambler has nothing prepared – his staff must be on vacation because he didn’t even have his custom letterhead. Gone are the simpler days of the elequent soliloquies of el Jefe, when men were men and the gloom had grandeur.

Tags: acropolis, Rambler, Peanuts, Kool Aid, Atlas, spartan

Date: 2024-08-26
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, Lumbergh
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around triangle

THE THANG:
SSH x 100 cadence
Alternating Side Squat x 20 cadence
Mountain climber x 25 cadence

Bear Crawl to pavilion from meeting spot
WWII sit-up x 20 count
Diamond Merkin x 25 count

Dip x 25 count
Incline Merkin x 20 count
Derkin x 10 count

High Knee from pavilion to end
Plank Jack x 25 cadence
Monkey Humper x 20 cadence

Sprint back to pavilion
Wide Arm Merkin x 20 count
Squat x 30 count

MARY:
Penguin crunches, Flutter Kicks, American Hammers, Australian Snow Angels

ANNOUNCEMENTS:
9/11 stair climb coming soon
Matthew – Running Man has Q on Wednesday

COT:
>From David A Bednar “Bear up Their Burdens with Ease”:

When discussing a friend that was convinced that his family NEEDED a four-wheel drive truck, he finally convince his wife to allow the purchase. The friend decided we would take advantage and drive his new truck up to the mountains to cut firewood, where there was snow.

“Sadly, my friend went too far along the snowy road. As he steered the truck off of the road at the place he had determined to cut wood, he got stuck. All four of the wheels on the new truck spun in the snow. He readily recognized that he did not know what to do to extricate himself from this dangerous situation. He was embarrassed and worried.

My friend decided, “Well, I will not just sit here.” He climbed out of the vehicle and started cutting wood. He completely filled the back of the truck with the heavy load. And then my friend determined he would try driving out of the snow one more time. As he put the pickup into gear and applied power, he started to inch forward. Slowly the truck moved out of the snow and back onto the road. He finally was free to go home, a happy and humbled man….

It was the load of wood that provided the traction necessary for him to get out of the snow, to get back on the road, and to move forward. It was the load that enabled him to return to his family and his home.

Each of us also carries a load. Our individual load is comprised of demands and opportunities, obligations and privileges, afflictions and blessings, and options and constraints…

Sometimes we mistakenly may believe that happiness is the absence of a load. But bearing a load is a necessary and essential part of the plan of happiness. Because our individual load needs to generate spiritual traction, we should be careful to not haul around in our lives so many nice but unnecessary things that we are distracted and diverted from the things that truly matter most.”

Every now and then take a look at your load and determine if what you are carrying is leading you towards the goals you really want.

Tags: thefarm, Matthew – Running Man, Lumbergh