Author: f3nano

DATE: 2023-05-09
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Cannoli, FIFA, Wildcat
FNGs: Mumford
COUNT: 6
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Carolina Dry Docks x 15 OMC
Michael Phelps – 15 IC
Hairy Rockettes 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG: Playground of Pain (and Murph-prep)

Break into groups and 2 rounds until 0635
Forward lunges x30 single count (all stations keep going until lunge is finished) Australian Pull Ups
Big Boy sit-ups
Squats
Step-ups
Merkins
MOSEY 2x playground track, 2nd lap add karaokes

REPEAT with backward lunges 30x single count
MOSEY 2x playground track, 2nd lap add high knees for half, then asskickers for 2nd half

REPEAT with stationary lunges 20x single count
MOSEY 2x playground track, skip during 2nd half of 1st lap, 2nd half of 2nd lap

MARY:
LBC x20 IC
Protractor (5-6 angles, 5 count hold each)
X-factors x 15 IC
reverse crunches x15 IC
American Hammers x 10 IC
Flutters 10 x IC
Scissors 10 x IC

COT: don’t let little stressors get you down, keep perspective on the big picture

DATE: 2023-05-08
AO: Mondaynightruckers
Q: Stewie
PAX: Rocketman, Spooks, MacGruber, Jetstream, Blip
FNGs: FNG Bobby (Spooks)
COUNT: 6
WARMUP: None
THE THANG:

4.55 mi loop…Nice rapid elevation gains inside the park and leveled out for the home stretch. 17.8 min/mi Nice pace, boys considering sandbags coupled with terrain. Coupon-swaps were generally prompted by someone having that feeling something is crawling up your shorts…its tick season!!! Pretty much everyone was pulling them buggers off.

MARY: None
ANNOUNCEMENTS:

1. 2.0 Workout will slide to another weekend due to nearly everyone being out of town or committed to something on May 20. Look for separate message in channel. 2. Only 3 weeks left till the Murph!
3. Rocketman is helping PAX in the Blueridge Region to plant new flags in Middleburg and Berryville.

COT:
Talked about F3, core principles, etc.

(This message loosely taken from a past sermon but seemed appropriate based on conversations tonight)

Have integrity
Do not attempt to compartmentalize your life and let sin enter into one area of your life and expect everything to be OK as long as that part of your life doesnt affect all the others. (Heavy drinking, porn, lying to your boss, courting a co-worker as a married man, etc) This is the Titanic myth.

The Titanic was designed with multiple isolated chambers to allow it to float if the hull was breached and any two of its chambers were flooded.

Same goes for your life. Wear the shield of God with you always, do not let sin sneak in and takeover any part of you. The part you try to compartmentalize will eventually flood, fill-up, and will take the rest of you down.

Have integrity in all that you do, in all aspects of your life. Be whole.

DATE: 2023-05-08
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Brown Bag, SPINAL TAP, sticks, Mr Haand, Obadiah, Disco, Purple Rain, Kodiak FNGs: Blart, Attache
COUNT: 12
WARMUP: SSH, yoga-like stretches, perfect stretch, high-hands squats
THE THANG: Four-corners. Audience participation, name your own adventure, enter and exit the bear-crawl zone MARY: LBCs, break dancers, WWIs, plank saw
ANNOUNCEMENTS:
COT: Q left the exercise selection and rep number up to the PAX. Q was not disappointed; wishes to take a nap.

DATE: 2023-05-08
AO: Aerie
Q: Stewie
PAX: Rocketman, Lonestar, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: none, got right to it
THE THANG: 1/2 mi, 10x (5 pull ups, 10 Merkins, 15 squats) 1/2 mile, then did 2 more sets and weights for the xtra.
MARY: None, but there was a very real concern of arms cramping and locking up while driving home so Yellow Jacket cooled us down with a variety of arm and chest stretches. ANNOUNCEMENTS:
1. Monday Night Ruckers is on tonight, look at the MNR channel for preblast info.
2. 2.0 Workout will slide to another weekend due to nearly everyone being out of town or committed to something on May 20. Look for separate message in channel. 3. Only 3 weeks left till the Murph!
4. Rocketman is helping PAX in the Blueridge Region to plant new flags in Middleburg and Berryville.
COT: Didnt have any words of wisdom to share, but chatted a little and Lonestar shared some great news.

DATE: 2023-05-08
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Firehead
FNGs: Lumbergh (FNG)
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, WMHs, and LBACs.

The Thang:
Dora 1-2-3: Divide into two teams. One team runs 120m while the other team performs workouts below. Switch places, but keep adding up the count of each exercise for a cumulative total. – 100 Merkins
– 200 Squats
– 300 T-Claps

2 Rounds of the following:
– 20 Bench step-ups (same leg)
– 10 CDDs, IC

Miscellaneous movements:
– 15 Bulgarian Split Squats, each leg
– 15 War Machine Fwd Lunges
– 15 Infinity Squats
– 30m Lunge Walk, IC
– 15 Hulk Smash Rev Lunges
– 12 Single-Leg Glute Bridges

Mary: Australian Snow Angels, Flutter Kicks, Side Crunches, Dying Cockroaches, American Hammers, Plank Jacks, and LBCs.

Announcements: Chile has the Q Wednesday.

CoT: May is Mental Health Month
Be open to the truth that healthy individuals feel pain and use it to become stronger. Strong people feel pain, strong people use pain, strong people feel all of that emotion. Strong people are not stronger than their pain. Strong people are really intimate with their pain.

Pain is so beautiful. Pain is what makes us strong. Pain is what makes us human. So many of us think that what we want in life is just to be happy. I really wonder if that’s true. I wonder if we just want to be happy. Or I wonder if we just want to be human.

I don’t want to just be happy. I want to be sad when it’s time to be sad. I want to go through grief and inner turmoil to figure out my values, to figure out what I really believe in. I want to feel discipline and resistance, those are not happy emotions. Discipline and resistance are kind of painful, but that’s what you need to feel in order to do hard, great things. – Sara Brewer, Overcome Pornography for Good podcast