Author: f3nano

Date: 2023-08-29
AO: atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead, Deflator, Obadiah, True North
FNGs: None
COUNT: 6

WARMUP:
14 4-count side straddle hop
Alternating side lunges
arm stretches
mozied over to the baseball stadium
THE THANG:
Workout consists of running up and down the 8 or 9 flights of stairs repeatedly in a serpentine fashion. At the halfway point, we executed either merkins, erkins, or derkins. At both ends of the flight of stairs, we did one of the following sets of workouts: West Side:
15x air squats
15x 4-count LBCs
11x 4-count Jane Fondas
East Side:
15x 4-count flutter kicks
7x burpees
15x 4-count lunges
We did east 3 and west 2 times ran the flights of stairs between each set.
We then mozied back to the AO. on our way back, we stopped at two sets of benches: 1st bench:
15x dips
10x erkins
2nd bench:
20x 4-count step ups
7x derkins
Then finished mozying to the AO for 7 minutes of Mary.
MARY:
Box cutters
Crunchy frogs
Planks to Q failure
WW2 situps
Hollow body situps
Breakdancers
ANNOUNCEMENTS:
9/11 stair climb at the Lincoln memorial on September 11. Meet there at 0415, starts at 0430. COT:
I talked about how I am getting married this Friday and reflected that my opinion is marriage is degraded as a fundamental process in our society and how I will be teaching and encouraging my children to make this easier for them. Gave some brief technical justification to my thoughts.

Date: 2023-08-29
AO: thegeneral
Q: Nano
PAX: Lazlo, Major Payne, Babel, Tweed, Gherkin, citrus, Toolbox, Hard Knox FNGs: None
COUNT: 9
WARMUP: We set off coupons in hand to get around to enter the field. Halfway there, we stopped for the warm-up including:

SSH, arm circles, Michael Phelps, cherry pickers, Rocketts, WMH, down dog, worlds greatest stretch, merkins.
THE THANG: The PAX spread out along the goal line with a random coupon in hand including a few cinderblocks, 3 slam balls (20, 30, & 40 lbs), plates and kettle bells.

We started with a coupon Bear Crawl 20 yds then we ran a Lap, Ricky Bobby style.

The next exercise was walking coupon burpees, but to spread the coupon love, we did 5 yards then shifted done one coupon and repeated until the 40 yd line. Then another lap.

This continued down the field in 5 yard increments with a different exercise and a lap every 20 yards. The exercises included

Coupon Lunge Walk 20 yds
Run a Lap
Coupon Overhead Press 20 yrds
Run a Lapse
Coupon Squats 20 yrds
Run a Lap

Then we ended with a suicide run to the 20, 40, far 40, far 20, and goal line and back. This was now time for Mary.

Mary: We had time to for a few exercises including LBCs, flutter kicks, planks, and some drunken mountain climbers.

COT:
The Whetstone. Who’s blade are you sharpening? Whose stone is sharpening your blade? The mentor/mentee relationship is rather unique since it is almost always win-win. The mentee gets advice from a knowledgeable person that effectively lets him cut the line. While the mentor gets the gratification of passing off his wisdom to others, and at the same time, is driven towards further advancement as he recognizes the need to walk his talk as well.

Date: 2023-08-29
AO: delphi
Q: 2 percent
PAX: (hefe)weizen, Hightower, K-Pop, Walk-on, Chuggz, Glee, Monte Karlo, Flapjack FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 2 rounds of 4 corners w/ coupons. Plus 6-1 Motivators in between to break up the monotony.
2 rounds of 4 corners w/ coupons. Plus 6-1 Motivators in between to break up the monotony. Station 1:
30 Dips, 30 Chest Presses, 30 Calf Raises
6-1 Motivators
Station 2:
20 KB Swings, 20 Curls, 20 Upright Rows
6-1 Motivators
Station 3:
15 Overhead Presses’, 15 Mountain Climber Merkins, 15 Goblet Squats 6-1 Motivators
Station 4:
10 Hand Release Merkins, 10 Atlas Shrugs (IC), 10 Lateral Raises 6-1 Motivators

MARY: Ran out of time.

ANNOUNCEMENTS: 9/11 Stair Climb, Overnight Ruck, IPC Week 0 (Olympus – Thursday, Patriot – Friday)

COT: Another racially motivated hate crime occurred over the weekend in Jacksonville, FL. We are regressing as a species. Why does this continue to happen? What are you (we) going to do about it?

Date: 2023-08-28
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Chasqui, Phaedrus, Tron
FNGs: None
COUNT: 5
WARMUP:
IronPAX Week 0 – Ran thru basic workouts at 1/8.5 scale minus the run and burpees. Almost lost a PAX thinking he showed up at a 0530 BD instead of the ruck. Calamity averted due to Rocketman’s quick thinking and speed dial.

THE THANG:
After EC exercises got to the ruck and share-carried a 40lb and 50lb baggo-sand for 4.6mi at a brisk pace. Excellence.

MARY:
happened pre-ruck in the EC

ANNOUNCEMENTS:
Ironpax is now
9-11 stair climb
Monday Murph variants in the community to gain F3 visibility Forthcoming weekend rucks….stay tuned

COT:
John 13:14-15
Be a leader, be a servant

Date: 2023-08-29
AO: lost-boys
Q: Monk
PAX: Hightower, Walk-on, Doodles, Peanuts
FNGs: None
COUNT: 5
Warmup
windmills, imperial, walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap

The Thang
Catch Me If You Can

The Cooper: 1/2 lap around track. 10 burpees, 10 Squats, then 10 Merkins. ½ Lap around track. Then 9,9, 9 of same.

Cut A Flip
Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Partner runs to the top of the bleachers. Repeato for a total of 150 reps.

Mary: flutter kicks, LBCs, American hammers,

Announcements: 9/11 stair climb. We decided on the name Acropolis for the new AO.

COT: it’s hard to tell when someone who lacks motivation needs a kick in the butt or empathetic encouragement. It’s more often the latter. take the time to listen and find out.