Author: f3nano

Date: 2023-09-25
AO: thepatriot
Q: My Space
PAX: Big Short, CableGuy, citrus, Defiance, Flipper, Ice Tea, Lazlo, Legacy, My Space, Shake ‘N’ Bake, Strange Brew, Sunshine, Wedding Singer, Missing some folks — Monday brain fog FNGs: None
COUNT: 19
WARMUP: SSH, little bitty arm-circles (front and back), hillbilly’s, root vegetable extractor, WMHs, D Dogs, cobra Kai, greatest stretch in the world, fellowship lap
THE THANG: the pax did 4 exercises for total of 100 reps and then ran goal line to goal line (and back). The pax then did 3 exercises for 90 reps and ran to the opposing 10 yard line and back. The pax then did 4 exercises for 80 reps and ran to the opposing 20 yard line and back. This cycle continued all the way down the ladder and was finished with murder bunnies and blockies. MARY: Wedding Singer lead us in Monday stretching
ANNOUNCEMENTS: skipped
COT: Last Friday we talked about flipping the narrative and instead of saying “I have to do this workout, or meeting or tough week” say, “I get to do these challenging things” and have gratitude for the situation. Which leads to today’s “embrace the suck.” Own the difficult situation — workout, meeting, challenging family dynamics, etc. By owning it, you demystify it and take control of the situation and can help pick up the six.

Date: 2023-09-25
AO: acropolis
Q: Doodles
PAX: Hightower, Peanuts, Walk-on, Obadiah
FNGs: None
COUNT: 5
WARMUP: side straddle hops, imperial walker, hillbillies, Willie Mays, stretching, lunges, down, dog, worlds greatest stretch.
THE THANG: Ricky Bobby, around the track and around the school grounds. Stopping every few hundred yards to go up the elevator doing the following exercises: 5 burpees
10 merkins
15 jungle boys
20 heals to heaven
25 superman’s
30 SSHs
Didn’t make it far down the elevator as time expired.
MARY: LBC’s, pickle pointers, V ups, flutter kicks, American Hammers
ANNOUNCEMENTS: nanos 5k run for Knights of Columbus, dads camp, Rambler’s walk through Fairfax County to raise money for his new hot tub in December, last week of ironpax.
COT: Ronald Acuña, Jr. set record for 40-60 club and maybe 40–70 club this year in baseball. Blew out his knee in 2021. Came back from reconstructive knee surgery to do his feet. Never thought he would play at the same level. Lesson here is going through adversity makes accomplishments sweeter.

Date: 2023-09-25
AO: theaerie
Q: Chasqui
PAX: Stewie, Chasqui
FNGs: None
COUNT: 2
Warm up:
3 loops
20 side straddle hops
10 leg kicks L/R
10 bat wings
10 Michael Phelps

The Thang:
Round 1:
30 Curls
25 Thrusters
15/15 L/R rows
15 Squats w/coupon
15 Kettlebell swings
6 Walk downs w/Merkins w/ shoulder taps
3 loops

Round 2:
WW3 sit up w/coupon
20 mountain climbers
15 American hammers w/coupon
15 V-ups
15 side plank both sidep
15 squat press w/coupon
3 loops

Round 3:
20 calves raises
20 Step up with coupon
Rifle Carry up/down steps
Suit case carry

Round 4:
Pax mix stretches

COT: What are you pursuing? Keep at it with dedication and commitment to overcome the struggle and sacrifices.

ANNOUNCEMENTS: Battlefield ruck coming up around the corner. Let’s see the HC’s

Date: 2023-09-24
AO: thefarm
Q: Sparky
PAX: Matthew – Running Man, Gekko (Keith Capp), Firehead
FNGs: None
COUNT: 4
WARMUP: ssh, little arm circles, T claps, beet pickers, leg stretch, neck rolls THE THANG:
40, 30, 20, 10 four sets
Merkins
Jump squats
Shoulder press
Monkey humpers

100 reps per set rotating number of reps
Wall sit in between

MARY: planks, squat hold, lbcs, flutter kicks, American hammers, penguin crunches ANNOUNCEMENTS: Sparky hosting viewing party
COT:
All things are possible for him who believes, more to him who hopes, even more to him who loves. St. Lawrence of Brindisi

Date: 2023-09-23
AO: olympus
Q: Doodles , Hightower
PAX: Peanuts, Dr J
FNGs: None
COUNT: 4
WARMUP: SSH, moseyed to front entrance to pick up stragglers then Michael, Phelps, down, dog, worlds, greatest stretch, cobra Kia THE THANG:
Circuit with medicine balls- ball slams, burpees, curls, wall toy soldiers. Did 2 rounds de then. Pax called out exercise and then sprinted to basketball goal and back. Then played cricket style kickball.

MARY:
ANNOUNCEMENTS: dads camp, 5k next Saturday- I Springfield, Knights of Columbus
COT: Tom Brady was 3rd on depth chart his junior year and only got 2 reps per practice with the first team. He turned those 2rep into a Hall of Fame career. What opportunities are around you can take more advantage of? Consider exercising your leadership skills by signing up to Q.