Author: f3nano

Date: 2023-10-11
AO: horizon-ao
Q: Gherkin
PAX: 3 mile, Attache’, Kodiak, Mr Haand, Old Bay, SPINAL TAP, Trifecta, vplaxico FNGs: None
COUNT: 9
WARMUP:
WMH, Cherry Picker, Mike Phelps, down dog, WGS, SSH
THE THANG:
Pax start on end line, perform 1 chess press with coupon, run to midfield, perform 20 Merkins, run back to end line.

Repeat, doing one less chess press and one more merkin each round until reach 20 chess press and 1 Merkin.

MARY:
Flutter kicks, LBCs, Toy soldiers, American Hammers

ANNOUNCEMENTS:
Dads camp this weekend

COT:
Despite blackjack being a vice, there are life lessons that can be learned from it. Patience- it takes time for strategy to pay off. Stick with it.
Discipline- it can be tempting to make other bets when you think momentum is with you or bet small when you feel like things aren’t working for you. But it takes discipline to stick to the plan.
Planning – if you go in and just play without a plan, bad things will usually happen. You need to take time to learn the rules and develop a strategy to maximize your odds of success.

Date: 2023-10-11
AO: thepatriot
Q: Maguire
PAX: Wedding Singer, Sunshine, Bone, CableGuy, Defiance, Hobbyhorse, Lazlo, Lucius, My Space, Shake ‘N’ Bake FNGs: None
COUNT: 11
WARMUP: side straddle. Windmill. Michael Phelps. Potato picker. Willie Mays Hayes. Downward dog. Cobra Kai. THE THANG: Dora.

Rd 1
Runner: to 40 and back
Exerciser: 40 burpees. 120 coupon curls. 200 LBCs
Extra: group 35 LBCs to pick up the six

Mosey. Rifle carry to basketball court.

Rd 2
Runner: to 40 and back
Exerciser: 40 burpees. 120 coupon squats. 200 LBCs
Extra: group 45 LBCs to pick up the six

Mosey. Carry coupon to field.

Rd 3
Runner: to 40 and back
Exerciser: 20 burpees. 40 coupon press. 40 LBCs

MARY: more LBCs. Flutters. Dirty dog. Wedding Singer stretches ANNOUNCEMENTS: check channels.
COT:

1. Reminder from Mondays COT. Families are in pain in many ways. Do your best to check on friends neighbors and families…and provide support or simply an ear

2. An appreciation to all of you. Wedding Singer and Citrus brought me out three years ago and never expected to add 50 buddies to work out with, have a beer with and maybe more important listen and learn from. Cheers.

Date: 2023-10-11
AO: compound
Q: Booking
PAX: Poe, Cowboy, 90210, Yardbird, Peanuts, Roddick, Big Bird FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Cherry Pickers, Willy Mayes Hayes, Down Dog, Cobra Kai- Fellowship Lap
THE THANG: 6 rounds of the following. Each round followed by a lap or a side-line to side-line sprint. 20 Squats
20 SSH, I/C
20 Calf Raises
20 Merkins
20 WW 1
Completed 6 rounds for 120 total of each exercise and 600 total reps MARY: LBC, Toy Soldiers, Penguin Heel Taps, Dirty Dogs, Mule Kicks ANNOUNCEMENTS: Dad’s camp, Grunt, local races
COT: The actions of others can from time to time be inexplicable. Instead of understanding the rationale behind someone’s actions, you may need to take the “high road” and just move on. This can be challenging especially when the action is repeated or hurtful.

Date: 2023-10-11
AO: potomac-rising
Q: FIFA
PAX: Baguette, Greenspan, Shepard, Drop-in, Prefontaine, Scuba, Promoter FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to other side, sprint back
6 blockies SC OYO

8 cleans OMQ
Lunge walk to other side, sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to other side, sprint back

12 bent over rows IC
Lunge walk to the other side, sprint back

10 incline merkins IC
Sprint to other side and back

Mosey the blacktop

12 coupon dips IC
El Capitain to other side, sprint back

10 squats IC
Lunge walk to other side, sprint back

10 decline merkins IC
Sprint to other side, sprint back

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC
15 BBS SC
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
None

COT:
Nothing profound to say, and nothing no one else has said already, but the conflict in Israel is truly shocking. I only hope it’s resolved quickly and peace (whatever that looks like) is restored.

Date: 2023-10-11
AO: thefarm
Q: Infinity
PAX: Moneyball, Trolley, Sparky, Lumbergh, Squatter, IKEA
FNGs: None
COUNT: 7
WarmUp: Imperial Walkers, SSHs, LBACs w/raised leg, Willie Mays Hayes, Beet Pickers, and World’s Greatest Stretch.

The Thang:
Complete the following exercises, 10 steps OH Coupon Lunge Walk in between each: – 20 Coupon Shoulder Press
– 20 Bent Row
– 30 Coupon Curl
– 40 Coupon Chest Press
– 30 Goblet Squats
– 20 Thrusters
– 10 Blockees
And then back again, from the top. We sub’d 10 Murder Bunnies for the OH Coupon Lunges for the last three travel movements.

Mary: Feet over coupon Reg Raises, Weighted Sit-ups, Side Crunches, Dr. W’s, and Plank until time.

Moleskin: I encouraged the PAX to dig deep during this workout and find the greatness within. No one was good at everything, and everyone was challenged in something. Take breaks where needed—sacrifice reps, not form/range of motion. Proper form/range of motion prevents injury and maximizes gains.

Announcements: Adopt-a-Road Cleanup will be on Saturday, October 28th at 0730.

CoT:
There is a tale of a certain Jewish rabbi who was enjoying the sunrise with two friends. He asked them, “How do you know when the night is over and a new day has begun?”

One of them replied, “When you can look into the east and can distinguish a sheep from a goat.”

The other then responded, “When you can look into the horizon and distinguish an olive tree from a fig tree.”

They then turned to the wise rabbi and asked him the same question. After long reflection, he replied, “When you can look into the east and see the face of a woman or the face of a man and can say, ‘She is my sister; he is my brother.’”