Author: f3nano

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Do Your Thing

DATE: 2023-04-17
AO: Patriot
Q: Wedding Singer
PAX: Major Payne, Big Short, Lucius, bogey, CableGuy, 2 percent, Jag, Booking, Shake ‘N’ Bake, Lazlo, Ice Tea, citrus, Sunshine, Legacy, Smokey, Strange Brew FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch

THE THANG: PAX counted off into four groups for rotations
1 – 20 Overhead Press / 20 Coupon Squats / 20 Around the World / Bearcrawl to 2 2 – 20 Merkins / 20 Big Boi Sit-ups / 20 IC Shoulder Taps / Lunge Walk to 3 3 – 20 Coupon Curls / 20 Atlas Shrug / 20 Coupon Rows / Run to track 4 – Run a lap, serve as timer

MARY: LBCs, Nolan Ryans, Side Plank Leg Lift, Bird Dogs, Flutter Kicks

ANNOUNCEMENTS: Boneathon, 5 year anniversary planning

COT: Q did his regular Saturday morning run, then met up with bikers who had done a 50 mile gravel ride. Tracked @roadkill and @patchouli who were running 50 miles. Morning run felt like less of an accomplishment, but that’s not right. Don’t compare yourself to others – or even your younger self. Get out there, be consistent, do your thing, and feel good about it.

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Murph Mondays Numero Uno

DATE: 2023-04-17
AO: Aerie
Q: Rocketman
PAX: Lonestar, Stewie, Chasqui
FNGs: None
COUNT: 4
WARMUP: some standards, mosey, walkers, Michael Phelps.

THE THANG:

Mini-Murph, Cindy style.

For Time
Twice around the track

Then, 5 Rounds of:
10 Pull-Ups (negatives if needed)
20 Push-Ups
30 Air Squats

Then, complete:
Twice around the track

ANNOUNCEMENTS:

– Planning for 2.0 friendly in May
– SLT meeting for summer planning soon

COT:

Anxiety in a man’s heart weighs him down, but a good word makes him glad. Proverbs 12:25 ESV

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More Murph Prep

DATE: 2023-04-17
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Battleship, Zeus, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, static lunges, WMH’s, down dog, groin, cobra kai. Then moved to shuttle run across tennis courts.

THE THANG:
1 mile loop
10 rounds:
5 pull ups
10 merkins
15 squats
1/2 mile run

MARY:
Catch your breath

ANNOUNCEMENTS:

COT:
The importance of the First Follower, not always about the leader. Without the first follower, the leader is alone. The first follower ‘legitimizes’ the leader. Then the first follower embraces others to also follow along, and that’s how the snowball process rolls down hill.

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Coupon Delivery

DATE: 2023-04-15
AO: Sandlot
Q: Traveler
PAX: Spalding, Legacy, bogey
FNGs: None
COUNT: 4
WARMUP: Started with the mission and 5 core principles that YHC now has memorized after GTE. Then continued with SSH, imperial walkers, LBAC, and Moroccan night clubs.

THE THANG:
After a brief warmup, PAX moseyed to YHC’s house to pick up 4 coupons and haul them back to the AO. From there, we completed a few rounds of stations:

Circuit 1:
PAX were split between stations of Coupon overhead press, burpees, and an ab exercise that YHC cannot remember at this time. 4th PAX did a 60 yard out and back sprint. When the runner got back, the PAX rotated. Completed 3 full rounds. Circuit 2:
Same format, but with coupon swings, flutter kicks, and Peter Parkers. Timer was a 20 yard lunge walk. Again, PAX completed 3 rounds.
Circuit 3: All together, PAX completed 5 manmakers, 10 coupon squats, 15 coupon WWIIs, 20 coupon curls, and 50 yard out and back sprint.

PAX kindly moseyed back (much more slowly this time) to YHC’s house to return the coupons.

MARY: American hammers.
ANNOUNCEMENTS: Dad’s camp. Dolly Sods. Murph.
COT: YHC reading a book on St. Joseph, earthly father of Jesus. He’s an archetype of leading with both strength and humility. He was decisive, led and protected his family, and did his duty as a father and husband. He never got to see the full fruits of his work (Joseph died before Jesus began his ministry), but that doesn’t take away from the incredible fruits of his labor. He did his job well. My prayer is that we can have the humility of St. Joseph to do our jobs for our families and our communities without seeking praise or attention, but simply for their love.