Author: f3nano

DATE: 2023-07-17
AO: Lost-Boys
Q: Hightower
PAX: Peanuts, Roddick, Doodles, Gadget
FNGs: None
COUNT: 5
WARMUP:
SSH, then stretching. Then moved to High knee skips, butt kickers, Karokoe, more stretching, finished with mtn climbers. THE THANG:
Ricky Bobby lap around campus.
Stop at front courtyard:
20 high knee step ups
15 derkins
30 dips

Down to grass fields for 5 stations
Station 1: squat jump at soccer goal
Station 2: 10 burpees
Station 3: 30 merkins
Station 4: 20 SSH
Station 5: 10 oh med ball slams
Run between each station
Round 2:
Station 1: side goal post taps
Station 2: 10 burpees
Station 3: 20 Mtn Climbers
Station 4: 20 SSH
Station 5: med ball curls

MARY:
Ring of Fire, 5 rounds core work.

ANNOUNCEMENTS:
Let’s keep these Mon morning group going, Doodles next week Q. We will meet at Canterbury Elem School.

COT:
The King, The Queen and the Jester.
We must take care of ourselves, which is the King. The Queen is our diet, what we eat, drink and sleep. The Jester is our distractions, keeps us from righteous path. Coming out strengthening your King is more than just physical workouts, it’s so that we each get better Prepared. Pushing ourselves harder physically and mentally to be ready when necessary.

DATE: 2023-07-17
AO: Horizon-Ao
Q: Magoo
PAX: Disco, vplaxico, sticks, Kodiak, Gherkin, SPINAL TAP, 3 mile, Mr Haand, Poe FNGs: Attache
COUNT: 11
WARMUP: WMH, Abe Vigoda, Caterpillar Merkins
THE THANG: Pick a coupon exercise from the cup, first to finish rings bell, perambulate across field (burpee along the way), return to Start. Lather, Rinse, Repeat. MARY: Thank you Attache for reminding me about dips.
ANNOUNCEMENTS: Thank you Attache for reminding me about dips. 9/11 stairclimb. Look for @Poe’s Green Day – like concert announcement. COT:

DATE: 2023-07-17
AO: Farm
Q: Lumbergh
PAX: Infinity, Matthew – Running Man, Firehead, Sparky
FNGs: None
COUNT: 5
WARMUP:
Don Quixotes
Michael Phelps
Imperial Walkers
Mosey around field

THE THANG:

Bear Crawl 10 m / 5 merkins – repeat across field
Squats – 40
Bear Crawl 10 m / 5 mountain climbers – repeat across field Motivators-5
Bear Crawl 10 m / 5 Carolina dry docks – repeat across field Squats – 40
Bear Crawl 10 m / 6 shoulder taps- repeat across field
Motivators-5
Dips – 20
Mosey across a field and back
Dips – 20
Mosey across a field and back
Bear Crawl 10 m / 5 merkins – repeat across field

MARY:

Penguin Crunches
Side Crunches
Ring of Fire
LBCs
Flutter Kicks

ANNOUNCEMENTS:
Thanks to @Sparky for leading while @infinity was traveling!

@Runningman has the Q on Wednesday

COT:

Hebrews 12: “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”. This verse implies that each have our own race set before us – your is not mine and vice versa. We must run our race with endurance as we will encounter many obstacles that we may suffer through but that ultimately allow us to fulfill our purpose. So I’d encourage everyone to continue to run their race, know you have help if needed, and continue to do the work to be the best version of yourself.

May the Lord above, leader of all great men, the one who challenges and redeems, help us be there for our families, ourselves, and each other, be with us in need, until we meet again.

DATE: 2023-07-11
AO: Atlantis
Q: Bratwurst
PAX: True North, Rogue, Hammerhead, Burgundy
FNGs: None
COUNT: 5
WARMUP: side-straddle hop, Don Quixotes, arm circles.
THE THANG:
Mozied from the AO location to the baseball field -> merkins, air squats, LBCs -> mozied to the intersection between 1st and I St. -> forward lunges, side lunges, backward lunges -> mozied to the nearby park -> running school: A skip, C skip, side step in both directions, backward run, sprint -> mozied to the bike path that leads to whole foods -> did sprint exercises, ~94 meters back and forth with 30-35 seconds of rest between each set -> mozied back to the AO MARY: some crunchy frogs, some in&outs.
ANNOUNCEMENTS: no big announcements mentioned.
COT: I spoke about what the technical basis for what we say our faith is. I said that I had been thinking about that because my grandpa shared an adage with me, that there are chains put on us by God and chains put on us by people and that it’s our responsibility to only acknowledge and submit to those put on us by God. I mentioned that the nature of culture is such that people try to pressure us into the way of life and that we shouldn’t accept that from them if they’re trying to impose rules they made up just because they felt a certain way rather than it being the truth.

DATE: 2023-07-15
AO: Sandlot
Q: Lazlo
PAX: citrus, Magoo, Legacy, Defiance
FNGs: None
COUNT: 5
The Q was inspired by seeing old IPCs the day before and went into the way back machine to around 2020/2021 era to dig out MaryAnne’s Mayhem. I don’t know who MaryAnne is but she’s one tough &!$$@. Of course we modified a bit. The Q took a vote and the PAX preferred to mosey over to WnL high school rather than stay in the wet grass and mud of Quincy park. So we warmed up at a few stops on the way. At 7am the field was still locked but PAX and blocks made it safely over the fence.

WARMUP: SSH, don quixote, rockette’s, Moroccan night club, Michael Phelps, cherry pickers

THE THANG: the PAX lined up at the goal line and did exercises there, and after every 25 reps ran to the 25, did 3 burpees, and ran back for the next set. Unlike the IPC we stayed together and the group was done with a set as soon as anyone got to 25. Also unlike the IPC we didn’t finish.

The exercises were:
25 blockees
50 Bonnie Blair’s (easy way)
75 squat thrusters
100 merkins

*around this time an Arlington Co guy unlocks the gate and proceeds to walk directly and with purpose towards Citrus. The Q is wondering if they have some kind of beef, or maybe Citrus just looks a lot like a guy that stole this man’s lunchbox. Or maybe he’s just there to reprimand the PAX for jumping the fence. Turns out he works at the soccer fields, and citrus logs a lot of hours at the soccer fields and apparently is nice. Who knew. So the guy wanted to say hi. Kind of anticlimactic.

125 coupon swings
150 OH press

*with more time we would have done:
175 squats
200 curls

MARY: flutter kicks, single leg hip raises

ANNOUNCEMENTS: stair climb with overnight option

COT: Balance is important. The Q did broga Friday so went with a tough one today. Both are good for you. Don’t be afraid to mix things up.