Author: f3nano

DATE: 2023-05-31
AO: Compound
Q: Booking
PAX: Poe, Doodles, Sam Adams, Peanuts, Yardbird, Hightower
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Michael Phelps, Windmills, Cherry Pickers, Willy Mays Hayes
THE THANG: Ladder progression- after the first two exercises we did a lap around the field adding on an exercise to the progression each time. 5 Burpees
10 Merkins
15 Coupon Low Rows
20 Coupon Curls
25 Coupon Squats
30 Coupon Chest Press
35 Coupon Calf Raises
40 SSH (I/C)
We did 7 total rounds (35 burpees, 70 Merkins, 90 low rows, 100 curls, 100 squats, 90 chest press, 70 calf raises, 40 SSH) MARY: LBC, Flutter Kicks, Toy Soldiers, Dirty Dogs
ANNOUNCEMENTS: Dads Camp this weekend, Convergence at Patriot in mid June
COT: Q discussed the daily challenges presented in the world we live in that tests one’s moral character. Aristotle defined moral character as “Virtues that remain steady regardless of the situation.” We are all challenged in our daily lives to abide by this principle.

DATE: 2023-05-31
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, 2 percent, 3 mile, Fish Fry, Gherkin, Lazlo, Mr Haand, Obadiah, Purple Rain, SPINAL TAP, Trifecta FNGs: Welcome Drumstick! Attaché, Blart
COUNT: 15
WARMUP: this ‘n that. Fellowship lap.
THE THANG: In pairs:
Coupon curls/Yves Poll (2)
Atlas Shrugged/Carioca (2)
Floor to Ceiling/Suicides (3)
Lateral Merkins/Bear Crawl (2)

Rickey Bobby Lap (all)

Chest press/lunge walk (2)
Row/skips (2)
Murder bunnies (all)
Blockees (all)
Horizon Sprint Tri – Murder bunnies, blockees, Bear crawl (all) MARY: flutters. LBCs. Nolan Ryans.
ANNOUNCEMENTS: Dad’s Camp. Convergence.
COT: Wrapping up MHA Month with Surgeon General Murthy’s report on the loneliness epidemic and what to do about it: Parents and caregivers have an especially powerful role, the advisory says. They can model healthy connection by spending time together, setting aside time for screen-free socializing, and engaging in constructive conflict resolution. They’re also urged to encourage individual friendships and group activities, to be aware of how young people spend their time online and to watch for potential warning signs of loneliness or isolation.

Individual Americans might take time out of each day to connect with a friend or family member and minimize distractions during conversations. Regularly practicing service and gratitude can encourage others to do the same. Cut back on things that lead to disconnection, such as harmful social media use or time spent in unhealthy relationships. Be open with health care providers about significant social changes that may affect levels of connection, and reach out to a loved one, counselor, provider or crisis hotline in times of struggle.

DATE: 2023-05-30
AO: Delphi
Q: I-Beam
PAX: swish, Juneau, Fortran, Rocket, Obadiah, Nano, K-Pop, Rambler, Flapjack FNGs: None
COUNT: 10
WARMUP: SSHs, WMHs, MPs, Cherry Pickers
THE THANG: Twelve stations were set up around the perimeter of the football field. PAX completed reps and stations as follows: Thang 1

Goblet Squat x 25
Deadlift (Single Leg Body Deadlift) x 25
Bench Press with block x 25
Lat Pull Downs with bands x 25
Face Pull with bands x 25
Lat Pullover x 25
(Bleacher) Bulgarian Split Squat x 25
Merkin x 25
OH Press x 25
Skull Crusher x 25
Curl x 25
Bent Rows x 25

Thang 2
Squat Jumps x 25
Deadlift (Single Leg Body Deadlift) x 25
Incline merkins x 25
Lat Pull Downs with bands x 25
Face Pull with bands x 25
Coupon swings x 25
(Bleacher) Bulgarian Split Squat x 25
Merkin Block Switchover x 25
Thruster with OH Press x 25
Skull Crusher x 25
Curl x 21s (7 low, 7 high, 7 full)
Single-Arm Bent-Over Row x 15 (each side)

MARY: Gas pumpers, Freddie Mercury, Flutter Kicks, Fire Hydrants, Bear plank ANNOUNCEMENTS: Dad’s camp, Convergence
COT: QSource: Disruption
Leaders influence movement to advantage
A leader is a person who can influence people to do things that they would not have done otherwise. Without him, they would remain static and focused on maintaining the status quo.
People will only overcome their inertia and follow someone if they believe that he knows where he is going. Because it induces movement, leadership causes Disruption
Leadership wrenches people away from the place at which they were determined to remain.
Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage. A great Leader’s legacy is built on love
People will follow a Leader when he is in the room. People will continue to follow a good Leader when he has left the room. But only a great Leader is able to influence movement to advantage even after he has died.
In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself.
The great Leader knows that if his love is not great, than neither will be his leadership.

DATE: 2023-05-30
AO: Freestate
Q: Horshack
PAX: Winston, Dungeon Master (Amon), FIFA, Wildcat
FNGs: Mumford, Brony (Q)
COUNT: 7
WARMUP:
Cherry Pickers
Willie Mays Hays
Plank Jacks

THE THANG:
Two 25 pound barbells. One person carries barbells one lap around basketball court handing the barbells to the next person around the group. While the person laps with the barbells, the rest of the group does one exercise. Complete two cycles of 20 exercises in order of core, arms, legs, and cardio five times. The exercises are

Core
1 Burpies
2. Flutter kicks
3. Reverse crunches
4. Freddie Mercuries.
5. Cesars.

Arms
1. Mercans
2. Wide arm mercans
3. Diamond mercans
4. Hand release mercans.
5. Carolina dry docks

Legs

1. Squats
2. Lunges
3. Bonnie Blairs
4. Narrow leg squats
5. Wide leg squats

Cardio

1. Jumping Jacks
2. High knees
3. Jumping Jacks
4. High knees
5. Jumping Jacks

MARY:
Plank-o-rama

ANNOUNCEMENTS:
Adopt-A-Road – final for the year this Saturday June 3rd

COT:
https://f3nation.com/disruption-f-1/
Nantan Nano’s reflection . . . This topic really resonates with me. It tells you that to be led you need to get outside your comfort zone. But, perhaps more importantly, to lead you must be comfortable with being the disruptive force that pushes others outside their comfort zone. In other words, you are not leading unless there is resistance.

DATE: 2023-05-30
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Deflator, Bratwurst, Rogue
FNGs: FNG – Dave – “Ladies’ Man”
COUNT: 6
WARMUP: 15 Good Mornings
15 Side Straddle Hop Squares
15 Cherry Pickers
15 Hillbilly Walkers
15 Don Quixotes
15 Wille Mays Hayes
15 Trunk Twists
15 Alternating Lunges
15 Shuffle-shuffle touches

THE THANG: @Delta Pier – Team WOD consisting of Team Tandem Pushups n Bear Crawls. Then Rip Rap Lunge Walks, Derkins and High Knees.

Thang #2: Team Tabata 20s/10s with Air Squats / Stair Climbs & Box Jumps / Vee Ups (8 rnds apiece)

Traffic Light “Legs” (*On full display for commuters, even got some catcalls ,-): – Air Squats

MARY: Mtn Climber sequence (giant climbers – knees2elbows – kneecap taps)

ANNOUNCEMENTS: meeting tonight 5.30 for Dads Camp (this is an exercise in Fraternity not a camp to teach Fatherhood!)

COT: Q-topics: Leadership; inspire others to accomplish hard things they would never want to do.