Author: f3nano

DATE: 2023-07-14
AO: Farm
Q: Firehead
PAX: Firehead, Sparky, Lumbergh, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:

Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:

Tabata Squats
Tabata Merks
Tabata Bonnie Blairs
Tabata Shoulder Dips
Tabata SSHs
Tabata American Hammers

MARY:
Superman, Suzanne Summers, flutter kicks

COT:

Discipline is the driver of execution. Discipline defeats the infinite excuses that hold you back. Some people think that motivation is what will compel them to get things done. But motivation is just an emotion – a feeling, and like all feelings, it’s fickle… You can’t rely on motivation when you need to get through truly challenging times, but you can count on discipline. Motivation wont’ make you exercise every day, discipline will… motivation won’t get you out of the bed in the morning; discipline will. Make discipline part of your daily life, and your daily life will get better.

– Jocko Willink

DATE: 2023-07-15
AO: Farm
Q: Sparky
PAX: Lumbergh, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: ssh, beet pickers. WMH. Grady corns. Mozy
THE THANG:
Six stations for band work around half a soccer field.
Merkins
Squats
Pull aparts
Side to side shuffles
Shoulder press
Curls
We went through circuit 3 x

MARY:
Rosalitas. Penguin crunches. Big boy sit ups. Flutter kicks. Superman’s. ANNOUNCEMENTS: Lumbergh on Q for Monday
COT:
Truly, matters of the world are in a bad state, but if you and I begin in earnest to reform ourselves, a really good beginning will have been made. “. St. Peter of Alcantara

DATE: 2023-07-14
AO: Aerie
Q: Rocketman
PAX: Passport
FNGs: None
COUNT: 2
WARMUP:

Bear crawl
Crab walk
Inchworms
Some stretches

THE THANG:

1. **Run one minute** or one circuit of the football field

2. **Carry the sandbag across your back 400 yards**

3. **Run 20 yards, do 2 reps of the Iron Chain exercise**

Do that five times, for a total of **100 yards of running and 10 reps of the Iron chain Exercise** .

The Iron Chain is basically a more controlled burpee. The main difference is that you walk your legs back to get into the pushup position instead of jumping them back. Then you do a pushup, then you walk them forward and stand.

4. **Carry the sandbag in the front rack or bearhug position 200 yards**

That’s one round.

Three rounds completed!

ANNOUNCEMENTS:

YJ moving day coming up the 22nd!
Brew run the first week of August!

COT:

Carry what you kill, then cook it and eat it. Practice being a man who follows through, startig in the little things (“sure, I’ll look later”) and that will lead to the big things.

https://www.desiringgod.org/articles/roast-what-you-kill

DATE: 2023-07-14
AO: Sparta
Q: Lightyear
PAX: Bluegrass, Monk, Doodles, Ashe, K-Pop, Hightower, Peanuts FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, down dawg/cobra Kai, and 1 lap around the school

THE THANG: 30 min EMOM 3 rounds. During “rest” the PAX carried the coup up and down the parking lot

0 – 10 min: 12 push press (odd min) & 12 burpees (even min)

10-20 min: 20 squats (odd min) & 20 KBS (even min)

20-30 min: 12 push press (odd min) & 12 burpees (even min)

MARY: 1 Big Boy

ANNOUNCEMENTS: Hightower offered up a possible Monday AO near Olympus.

COT: Red Pill and Intentionality. Each day we need to make intentional decisions to get better and do the right thing.

DATE: 2023-07-14
AO: Horizon-Ao
Q: CableGuy
PAX: Pilsbury, Sunshine, Strange Brew, 3 mile, Big Short, Kodiak, Poe, Booking, sticks, Magoo, Legacy, Disco, Defiance, Anchorman FNGs: Attache
COUNT: 16
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Cobra Kai, Fellowship Lap THE THANG: Pax split into two teams for four rounds of:
50 Copperhead Squats (IC)
40 BB Situps
30 Merkins
20 Bonnie Blairs (SC)
10 Kraken Burpees
400M Run
MARY: LBC, Toy Soldiers
ANNOUNCEMENTS: Sandlot: Be there.
COT: Q Source can be a lot, but there are pearls to be had there. One that stood out to me recently is concept of ‘Going Pro.’ This means accountability, structured routines, basically snapping out of it and taking control of your daily life. Workout this morning is an example of stepping up to that. Aye!