Author: f3nano

DATE: 2023-04-26
AO: Farm
Q: Infinity
PAX: Sparky, Chile
FNGs: None
COUNT: 3
Warm up: Imperial Walkers, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, and LBACs.

The Thang: Sully Community Center
Mosey over to the new Sully Community Center for some parking lot activities – Bear Crawl, IC, from first parking lot island to the next
– 10 Burpees, IC
– Bear Crawl, IC, from the 2nd parking lot island to the next – 20 Derkins off curb
– Walking Lunge, IC, to bike racks
– 2×10 Australian Push-ups on bike racks

Kickboxing
– 2xJab-Cross-Knee (right side)
– 10 Peter Parker Push-Ups
– 2xJab-Cross-Knee (left side)
– 10 Peter Parker Push-Ups

– 20 Dips off bench
– 10 Squat Kicks, IC
– 12 Derkins
– 20 Step Ups
– 12 CDDs with feet elevated
– 20 Stagger Hand Merkins

Mosey back to flag

Mary: LBCs, Flutter Kicks, American Hammers, Side Crunches, Reverse Plank, and Nolan Ryan.

CoT: “Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become.” – Hal Elrod, The Miracle Morning

DATE: 2023-04-26
AO: Apollo
Q: Bluegrass
PAX: Juneau, Obadiah
FNGs: None
COUNT: 3
WARMUP: SSH, Cherry Pickers, Willy Mays Hays, more stretching and a mosey
THE THANG: Accomplish as a 2-man team – one runs/one does the work, swap and keep running count for the team 100 Burpees
90 squats
80 SSH (4 count)
70 American hammer (4 count)
60 Bonnie Blair’s (2 count)
50 Big Boys
All together as a group with mosey in between.
40 Merkins
30 dips
20 flutter kicks
10 double merkin burpees
MARY: Freddy Mercury, butterfly sit-ups, LBC
ANNOUNCEMENTS: Apollo opens 3 May 5:30-6:15 at Hayfield Secondary School, dads camp, Murph prep
COT: you can’t be your best at everything, all the time. Prioritize closest measurable (test, eval, family schedule, important event) and focus your energy to peak on that thing. BE OK with other priorities slipping back a little. There will be time to refocus as each key event passes.

DATE: 2023-04-25
AO: Delphi
Q: Juneau
PAX: Obadiah, Nano, K-Pop, Flapjack, Battleship, Zeus, Peanuts FNGs: DR: Mountain Man
COUNT: 9
WARMUP: SSH, Cherry Pickers, lung twist, Wiley mays hays, Michael Phelps, back stretch, chest stretch, cobra Kai, downward dog

THE THANG:
Classic Tabata: 20 seconds exercise, 10 seconds rest for eight sets, rinse and repeat after a 1 minute break -cross over merkins
-kettle bell swing
-LBCs
-squats with the block
-military press with block
-heels to heaven with the block
-inclined merkins

MARY: none

ANNOUNCEMENTS:
-Dads Camp
-Merph Mondays
-Apollo pre-launch workout

COT: Stay positive and find the good in each circumstance. Your attitude will influence those around you, both good and bad. Example is it might rain this weekend when I take my daughter camping. She will be influenced by my attitude about the rain.

DATE: 2023-04-21
AO: Aerie
Q: Chasqui
PAX: Lonestar, Stewie, Yellow Jacket, Rocketman
FNGs: None
COUNT: 6
WARMUP: 2 laps, side straddle hops, arm circles, michael phelps…..
THE THANG: Running drills, tire flipping, merkins, burpees, big boy sit-ups, bicycle kicks, carolina dry dogs..more running and more PAX drills MARY: Mix stretches
ANNOUNCEMENTS: Monday Murph training, Batam monday night ruck COT: Fellowship and community

DATE: 2023-04-25
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Chuck Taylor, Grease Monkey
FNGs: “Big Short” (Murray Clay, older bro of @Infinity)
COUNT: 5
WARMUP: 16 reps on honor of TB record by Adolis Garcia Sat 4.22 (Tex vs A’s, 3 Dingers and 2 Doubles) 16 SSH Squares
16 Arm Circles
16 Square Hops
16 No Surrenders (running joke is I kept calling these Take No Prisoners) 16 Cherry Pickers
16 Fwd Lunges
16 Rev Lunges
16 Elevator Merkins

THE THANG:
1-Indian Run Mosey down to Swiftboat for Chain Dips, Ammo Can Plyo-pushups, 10# DB Reverse Curls, 5# DB Triceps Extensions and Biceps Curls with 14# Ammo Can

2-Picked up two Sandbags and Shuffled to 11th Street Bridge for “Fight Gone Bag …”Unter Der Bruecke” version): 45sec Ammo Can Shots (14#)
45sec SDHP w/2×20# sandbags
45sec Ammo Can Push Press (25#)
45sec Step Ups
45sec I-Beam Pullups
(only had time for 1 out of 3 rounds)

MARY: Outta Time

ANNOUNCEMENTS: Use the F3 utility called QSignups for taking the Q

COT: A large part of Lealadership is about setting the example and using time constructively (once lost time can never be regained!)

This day in 1915: On April 25, 1915, a week after Anglo-French naval attacks on the Dardanelles end in dismal failure, the Allies launch a large-scale land invasion of the Gallipoli Peninsula, a doomed operation that would serve as a great lesson learned for the many amphibious assaults of WWII and the Korean War.