Author: f3nano

Date: 2024-03-12
AO: atlantis
Q: Infinity
PAX: Hammerhead, Deflator, Forceps, B-String, Windtalker, Bunion FNGs: None
COUNT: 7

WARMUP: Imperial Walkers, Michael Phelps, Don Quixotes, Willie Mays Hayes, and T-Claps
THE THANG: Mosey to the Nationals Stadium Stairs for various exercises at the bottom and top of the stairs with a run up or down the stairs in between, including – burpees and squats conducted per Jacob’s Ladder,
– Derkins,
– T-claps,
– Carolina Dry Docks,
– Little-bitty Arm Circles with leg raised,
– Peter Parker Push-ups,
– Copperhead Squats,
– Clapping Merkins, and
– Diamond Merkins.
Mosey back to start, pausing on the boardwalk for some Raise the Roofs.
MARY: Flutter kicks, Side Crunches, Dr. W’s, Leg Raise Ring of Fire, and American Hammers.
ANNOUNCEMENTS: Nantan announced Qsource (see Slack). VQ by Windtalker next week!
COT: This prayer is done at Gonzaga High School in DC after every workout by the football team in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
May change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

Tags: atlantis, Hammerhead, Deflator, Forceps, B-String, Windtalker, Bunion

Date: 2024-03-12
AO: delphi
Q: Blue Steel
PAX: Blue Steel, Crop Duster, K-Pop, Megatron, Mounthe, Nano, NOAA, Pole’er, Pop Fly, Rambler, Rocket, Candles FNGs: None
COUNT: 12

WARMUP:
Side, straddle hop
Michael Phelps
Rockettes
Down dog
Greatest stretch
Cobra Kai
Forearm stretch
Roll your neck out
Mosey to the opposite go line and back
THE THANG:
-Burpee horizontal press with block
-Superman variations (hands behind head)
-Bonnie Blair with block
-Superman variations (breaststroke)
-Leg extension chest press
-Superman variations (up, spread, together, return)
-Low plank position Rise to Glory (for those who can’t do it do modified Glees’s) -Dirty Dogs
-On your six, elevate your legs with a bent knee, proceeded with incline chest press while keeping your legs elevated -Dirty dogs
-Speed Clean thruster
-Dirty dogs
-The HERNIA…On Back, block overhead pull, and leg raise combo Death Crawl
MARY:
Hip roll
Back roll
Child pose frog stretch
ANNOUNCEMENTS:
Murph
F2 event at my house DATE TBD
COT:
People are more proud of what they are against rather than what they are for. BE KNOWN FOR WHAT YOU ARE FOR!!! What does God want you to do
What path does he want you to navigate
Who does your kid think you are
Who are your friends
Who do you think THEY are
Stop judging and help !!! If you can do it better…then do it for them and help!!!

Tags: delphi, Blue Steel, Crop Duster, K-Pop, Megatron, Mounthe, Nano, NOAA, Pole’er, Pop Fly, Rambler, Rocket, Candles

Date: 2024-03-11
AO: thefarm
Q: Firehead
PAX: Infinity, Sparky, Pad Thai, Matthew – Running Man, Chile FNGs: None
COUNT: 6
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – Cadence
Mosey around the triangle – OYO

THE THANG:
2 Rounds
Sprint whole field – OYO
40 Air squats- count
25 shoulder taps – cadence

High knees – Half OYO
25 Tricep dip – count
15 Derkins – count
15 Plank Jacks – Cadence

Walking Lunge – Half OYO
50 SSH – cadence
20 merkins – count
10 mountain climbers – cadence

MARY:
Ring of Fire, Suzanne Summers, LBC, Flutter Kicks, Rosalitas, American Hammers

ANNOUNCEMENTS:
Pad Thai – VQ Wednesday, Running Man (I believe) Friday

COT:
Two thoughts from a video of millionaire businessmen:
“Anything and everything that happens to you is not your fault but it is your problem” and “Procrastination is the assassination of the destination”

We are dealt different challenges and we get to chose how to manage them, regardless how they came into our lives. With that we make goals and plans, but procrastination will always be there to kill those before we even start. Be mindful of it and when it is holding you back from the progress that you want to make.

Tags: thefarm, Infinity, Sparky, Pad Thai, Matthew – Running Man, Chile

Date: 2024-03-11
AO: acropolis
Q: Doodles
PAX: Blue Steel, Mounthe, Crop Duster, NOAA
FNGs: None
COUNT: 5

WARMUP: ssh, mp, cherry pickers, down dog, Kobra Kia, WGS, standing quad stretches.

THE THANG:
Moseyed around school stopping at each door for the following exercises: 10 merkins/ big boys
20 lunges/ jump squats
30 seal claps/ dips
40 SSHs/ pickle pounders
Second round of exercises we added 10 reps to each.

MARY: LBCs, alternating arm/leg raises, big boys, a few that Q can’t remember.

ANNOUNCEMENTS: Murph in May, social event at blue Steels house

COT: Genesis 35: Story of Jacob wrestling with God, Jacob wrestled him all night laying out his frustration/hard life and God touched him and left him with a permanent limp and gave him the new name of Israel – meaning Striving/forward or wrestling forward with God – a name now spoken a thousand times a second throughout the world. Cast your cares/concerns before the Lord. Your cares/concerns/trials is how he molds you/us.

Tags: acropolis, Blue Steel, Mounthe, Crop Duster, NOAA

Date: 2024-03-11
AO: thepatriot
Q: Big Short
PAX: Anchorman, Booking, CableGuy, citrus, Gherkin, Hobbyhorse, Ice Tea, Lazlo, Legacy, Skymiles, Smokey, Strange Brew, Wedding Singer, Popeye, Coconuts, Short Rib FNGs: None
COUNT: 17

WARMUP: The normal stuff plus a fellowship lap

THE THANG: PAX split into three groups and lined up on the end zone for sets of exercises. For each set, the group would run backwards to to the other end line and perform the exercise. When one member of the group finished, the group would move to the next exercise. Then the group would run back to the starting point and everyone would do 8 burpees.

1st set: 50 mercans
2nd set: 50 mercans and 50 squats
3rd set: 50 toy soldiers, 50 mountain climbers
4th set: 50 toy soldiers, 50 mountain climbers, 50 dips
5th set: 50 shoulder taps, 50 flutter kicks
6th set: 50 shoulder taps, 50 flutter kicks, 50 dips
7th set: 25 hand release mercans, 25 shoulder taps, 25 dips, 25 mercans

MARY: LBCs, dirty dogs, donkey kicks, worlds greatest stretch, child’s pose

ANNOUNCEMENTS: book club (if interested, DM Cable Guy)

COT: “be excellent to each other”

Tags: thepatriot, Anchorman, Booking, CableGuy, citrus, Gherkin, Hobbyhorse, Ice Tea, Lazlo, Legacy, Skymiles, Smokey, Strange Brew, Wedding Singer, Popeye, Coconuts, Short Rib