Author: f3nano

Date: 2023-08-16
AO: thefarm
Q: Matthew – Running Man
PAX: Chile, Trolley, Gekko (Keith Capp), Infinity
FNGs: None
COUNT: 5
WARMUP:
Willy Mayes Hayes
Beet pickers
Itty bitty arm circles
Calf raises
Mosey around the soccer fields

THE THANG:
40 squats
40 glute bridges
40 LBCs
Bear crawl to second cone, crawl bear to first cone, bear crawl to third cone, crawl bear to second cone, etc. 40 squats
40 glute bridges
40 LBCs
Walking lunge to second cone, reverse lunge to first cone, etc 30 flutter kicks
30 J-Los
30 commandos
Suicides to end of the field
30 flutter kicks
30 J-Los
30 commandos
Suicides to end of the field
20 hand release release merkins
20 squat jumps
20 Bonnie Blairs
Butt kickers to end of the field
20 hand release release merkins
20 squat jumps
20 Bonnie Blairs
Butt kickers to end of the field

COT:
Be anxiously engaged in a good cause!

Date: 2023-08-15
AO: delphi
Q: Nano
PAX: Doodles, Monte Karlo, Walk-on, Rocket, Hightower, Peanuts, Pop Fly, Ashe FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Rocketts, Don Quijote, downward dog, worlds greatest stretch, and arm circles.
THE THANG: The PAX lined up on the goal line, Cindy in tow. An exercise from the list below was announced and all the PAX started. Then the first PAX in the line was told to take off running at anytime after 1 minute. For every 10 yards he made it before being caught, the rest of the PAX had to do 1 burpee. For every 10 yards remaining of the 100 yd sprint, he had to do 1 burpee. Rinse and repeat!

Exercises:

1. Blockies
2. Thrusters
3. Curls
4. Air squats
5. Overhead press
6. Bent over row
7. Calf raises
8. Flutter Kicks with Cindy
9. Big boy sit-ups, no Cindy

MARY: Nope, we were spent!

COT: What are fathers supposed to do? We can’t live our kids lives for them, rather, we need to ensure their physical and emotional needs are met such that they can live their own best life. We are all blessed with the basic needs and so with the exception of those dealing with health or other physical ailments, our main role is focusing on the psychological needs.

Just as our kids grow, their needs evolve and so to does our role as dads. We can be silly with an upset 3 year old and make everything thing ok. Try that with a tween or teen and they may storm out of the room. Since the impact we have on them can’t be overstated, and it could be positive or negative, it is extremely important to keep accelerating the relationship we have with our kids and continue to learn how to best serve them as they move through the various stages of their early lives.

Date: 2023-08-15
AO: thegeneral
Q: Obadiah
PAX: Lazlo, Fairweather, Toolbox
FNGs: None
COUNT: 4
WARMUP: SSH, Rockettes, Moroccan Nighclubs, WMH, hillbillies, Downdog, mtn climbers, WGS THE THANG:

The Machine: 4 PAX for 4 Stations:

1) coupon to burpee leap over, rifle carry back
2). Curls w/ coupon
3). Floor to ceiling squats with a med ball
4). Merkins and big boys

2-3 traverse via 30 yd bear crawl
3-4 traverse via 25 yd lunge walk
4-1 traverse via 20 yd broad jump
1-2 traverse via 10 yd rifle carry

5 rounds

MARY: ran out of time
ANNOUNCEMENTS: 9/11 stair climb, upcoming happy hour, Columbia Baptist launch COT:. Don’t labor in vain.

Date: 2023-08-15
AO: mondaynightruckers
Q: Stewie
PAX: Jetstream, Tron, Dropkick, Sinbad, Phaedrus, Rocketman FNGs: None
COUNT: 7
WARMUP: nope
THE THANG: The tone of tonights ruck was set when the Q was received a text if we are bringing toys. There IS only one answer to this question…Coupons included 3 sandbags, 50lb and (2) 40lb, (1) slamball. 4miles on relatively flat pavement for 1:15min. Nice pace brothers! MARY: nope outtatime
ANNOUNCEMENTS: thanksgiving donation ruck, 9-11 stairclimb
COT: Qsource and 4quads, closing prayers.

Date: 2023-08-14
AO: thefarm
Q: Moneyball
PAX: Infinity, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, beet pickers, Don Quixote, Willie Mays Hays, arm circles, Michael Phelps, mosey lap

THE THANG:
Ring of Fire! 3 rounds, 5 reps
-plank + Merkin
-Al Gore + Bobby Hurley
-shoulder tap + derkin
-flutter kick + leg raise
-plank + hand-release Merkin
-shoulder press + squat
-calf raise + burpee (3)

Elevensies (or part of it) with Carolina Dry Dock + squat

MARY:
Toy soldier, American Hammer, box cutter

ANNOUNCEMENTS:
Iron Pax, 9/11 stair climb, Q school on Monday

COT:
Went on vacation with my girlfriend’s family last week. Each one of us hit a low point somewhere along the way, whether it was car trouble or siblings getting on each other’s nerves or me paralyzed by fear while hiking (and climbing) along a narrow mountain ledge. And yet we all still love and appreciate each other at the end of it, and we needed each other to make it through those low points. Don’t be afraid to share the not-so-pretty parts of yourself with people you value and trust.