Author: f3nano

DATE: 2023-04-30
AO: Mor-Ruck-Ing
Q: citrus
PAX: Patchouli, Speedo, Pop Fly, Obadiah
FNGs: None
COUNT: 5
WARMUP: Drive to WV
THE THANG: Hike 25 miles through rain, sunshine, and rain, across some of the most amazing landscape in WV – Dolly Sods Wilderness MARY: Lunch at the Apple House in Linden, VA.
ANNOUNCEMENTS: Tarps are key. Every piece of dried mango will counteract, slightly, an Immodium AD. COT: Tarps are also very useful.

DATE: 2023-05-01
AO: Farm
Q: Infinity
PAX: Slackbot
FNGs: Firehead (FNG)
COUNT: 2
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Michael Phelps.

The Thang: Tour of the Farm (modified)
– Sprint 60m to halfway mark on first field
– 20 Erkins on bench
– Sprint 60m to end of first field
– Tabata Squats, 8 rounds
– Bear Crawl 40m across field
– 10-1 Motivators
– Sprint 80m to 2nd field far corner
– 5-10-5 Jack Webb’s
– Walking Lunge 40m to halfway mark of 2nd field
– 20 Derkins off bench
– Mosety back to start

Mary: LBCs, Penguin Crunches, American Hammers, J-Lo’s, and Plank hold.

CoT: Try to foster an athletic mindset:
– Athletes eat and train, they don’t diet and exercise.
– Athletes improve their performance, they don’t burn fat/calories. – Athletes focus on their weak areas, they don’t stick to what they’re good at. – Athletes put in the extra work to improve, they don’t just get by.

DATE: 2023-05-01
AO: Aerie
Q: Stewie
PAX: Stewie
FNGs: None
COUNT: 1
WARMUP: coffee
THE THANG: ran some laps, pullups, squats, merkins
MARY: none
ANNOUNCEMENTS: none
COT: none

DATE: 2023-04-29
AO: Olympus
Q: Nano
PAX: Nano, Major Payne, Doodles, Popeyes, YNAB, Lazlo, Roddick FNGs: None
COUNT: 7
WARMUP: SSH, T-bone Merkins, Air Squats, Don Quixote, WMH, Rockettes THE THANG:
The PAX circled up for a Tabata style workout as follows:

7 PAX
3 medicine balls separated by 1 or 2 PAX in the circle. Those with the ball did 40lb – 1 mediburpee
30lb – 2 mediburpee
20lb – 3 mediburpee
and passed the ball on to the next PAX.

When the timer stopped, the PAX without a ball ran to 50 yd and back. Those with the ball did: 40lb – 5 yd and back bear crawl with ball
30lb – 10 yd and back bear crawl with ball
20lb – 15 yd and back bear crawl with ball

The work time was 40 s
The Run/Crawl/ Rest 60s
5 rounds (one round is work + rest)
2 cycles (60s rest between cycles)

During each of the rounds, the PAX without a ball did:
1. Air Squats – IC
2. SSH – IC
3. Merkins – OYO
4. Forward lung/reverse lung
5. Turkish Get-Ups no weight

Penalties:

If a PAX doesn’t make it back before the rest ends, everyone does one burpee at the end. No burpees were imposed, except for the 4 at the beginning for the late comers.

Followed by Doodles led ultimate frisbee, full field.
MARY: During frisbee.

ANNOUNCEMENTS: Dad’s Camp, Cleveland Monthly Challenge, Popfly Monthly Challenge, Apollo Launch (this Wednesday), May is metal health awareness month. Every Friday at Patriot this will be the focus of the Q’s COT and folks will get there early for a few labs to talk it out.

COT: Q-Source Foundation: Disruption – To lead someone means disrupting their status quo. It means they need to be pushed to do things they normally wouldn’t have – this is something that normally won’t happen on its own. At the same time, that means as a leader, you must disrupt. You cannot lead someone to advantage without first causing this disruption. Therefore, if we want to grow, we need to get comfortable with getting outside our comfort zone. And, to lead we must also get comfortable with pushing others outside their comfort zone as well. There are good and bad approaches to pushing others, but there are no magic words that will get someone to move to advantage without disruption. Start doing it, get used to it, and build leaders.

DATE: 2023-04-29
AO: Farm
Q: Sparky
PAX: Gekko (Keith Capp), Infinity
FNGs: None
COUNT: 3
WARMUP: SSH, beet pickers, wMH, surrenders, arm circles, calf stretches THE THANG:
Band workouts
2x rounds each
Dead lift
Lateral raises
Bent over rows
Merkins
Biceps curls
Upright rows
Pull apart
Squats

MARY: wall sit
ANNOUNCEMENTS:
COT:
You learn to speak by speaking, to study by studying, to run by running, to work by working, and to live by loving. All those who think to learn in any other way are deceiving themselves. Saint Francis de Sales