Author: f3nano

DATE: 2023-05-21
AO: Social-Distance
Q: Popeyes
PAX: Popeyes, Monk, Jag, Bone, Old Bay
FNGs: None
COUNT: 5
Runners and Ruckers

DATE: 2023-05-19
AO: Sparta
Q: Peanuts
PAX: Battleship, Obadiah, Nano, Monte Karlo, K-Pop, Zeus, Doodles FNGs: None
COUNT: 8
WARMUP: WMH; CP; MP; Dirty Birds; DD; HS; Ab Stretch
THE THANG: Pair up for something likeadora but much too long a run. Someone didn’t know what he was doing clearly. Exercises were 100 curls; 150 kettle bells swings; 200 LBCs on wall; 200 BSS; 150 OHP coupled with laps around the school. After complete did sprint to stone bench with 5 box jumps or step ups followed by sprint back to wall. Did that 5 times. Finally ended with 80 calf raises on curb followed by 40 curb merkins and 40 air squats. MARY: No.
ANNOUNCEMENTS: Dads are camping; boneathon; Nano NANTAN coordination to include a vision quest.
COT: listen out for those that are encouraging you. Don’t try to bring them down if your down. Let them lift you up. Someone out there is always rooting for you, just gotta make sure we hear them.

DATE: 2023-05-17
AO: Apollo
Q: Nano
PAX: Nano, Obadiah
FNGs: None
COUNT: 2
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG: On the track running, then every 2 min we do:
1. 5 Merkins
2. 5 WWII
3. 5 Jump Squats
4. Rise and repeat
We got in 13 sets and 2 miles for a total of 27 min. Also, every lap we did 25 curls.

MARY: WWII, obliques
ANNOUNCEMENTS:
COT:

DATE: 2023-05-18
AO: Olympus
Q: Hightower
PAX: Rambler, Doodles, Zeus, Hoolihan, Peanuts, Flapjack, Monte Karlo, Pop Fly FNGs: None
COUNT: 9
WARMUP:
Lots of stretching and warming up our legs

THE THANG:
Fellowship jog off campus, heading towards Lake Braddock, turned into Ricky Bobby.
First stop: 2 groups. Group 1 (20) dips on low wall, Group 2 (20) merkins. Swap and repeat. Fellowship jog around to enter Lake Braddock trail.
Second stop, 2 groups: Group 1 (10) pull ups, Group 2 (10) high knee step ups. Swap and repeat.
Ricky Bobby around the lake, stopping at Earth Dam. Here we set up for individual sprints across the dam, first with 3 burpees, one PAX at a time.
Fellowship jog to next playground for Stop 3. 2 groups, Group 1 (10) pull ups or hang for 10 seconds. Group 2 (10) high knee step up. Swap and repeat. Continue Ricky Bobby around the lake all the way back to campus.

MARY:
Quick round (50) LBC’s.

ANNOUNCEMENTS:
Regional 2F, Weds 5/24 in Falls Church
Memorial Day Murph
Dad’s Camp

COT:
Sharing recent Jocko podcast topic, Decisive Victory.

1 side/team/person overwhelming victory
Sounds great, something everyone wants, right?

Be careful of seeking that type of victory in life, is this really what’s called for? All the time?

Do you need decisive victory over your M, your kids, your family, co-workers? Does that do more harm than good?

Rather, Long term strategic thinking, find the Win Win.
How can win without least amount of negative impact? What minimum force can just to win?

DATE: 2023-05-20
AO: Farm
Q: Infinity
PAX: Firehead
FNGs: None
COUNT: 2
WarmUp: Don Quixotes, Beet Pickers, Piano Tappers, Willie Mays Hayes, Grady Corns, Michael Phelps, and mosey around track.

The Thang:
3 rounds of:
120m Sprint
10 Burpees
30m Bear Crawl
20 Merkins
30m Lunge Walk
30 Air Squats
30m Standing Long Jumps
40 Reverse Merkins
30m Crab Walks

Mary: Side Crunches, Flutter Kicks, and American Hammers.

CoT: Absolute freedom is a curse in disguise. Some seek freedom from obligations and responsibilities only to find their lives empty and worthless. True freedom comes from becoming more obligated and responsible—things that actually take away from our free time. “Freedom is not the absence of commitments, but the ability to choose – and commit myself to – what is best for me.” —Paulo Coelho