Author: f3nano

DATE: 2023-04-12
AO: Aerie
Q: Stewie
PAX: Yellow Jacket, Lonestar, Rocketman
FNGs: None
COUNT: 4
WARMUP:

Mosey
Highknees
Imperial walker
Hillbillies
Shoulder taps
High plank / w/leg stretch
Michael phelps
Arm circles big/small

THE THANG:

Dicex10 to determine reps and distance. Do the reps then move that many yards for MoM. A roll of 4 means do 40 merkins and bear-crawl 40yards, all at once or break up reps but can only move if the reps are performed first.

Rounds:
1. Derkins + Bear crawl (rolled 4 so 40repsx40yards)
2. High knees and suicide to each 10 yd increment. (X50)
3. C-Curls and rifle carry (x30)
4. Body squat and lunge. (X30)
5. C-Manmakers and murder bunnies (x20)
6. Hip thrust and crab walk (x40)

MARY:

Butterfly big boy sit ups
Australian snowangel
Flutterkicks

ANNOUNCEMENTS:

2.0 this Sat at Crescent park
Murph Mondays (Lonestar knows a place)
Book club discussion after Friday beatdown

COT:

WoW
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind” ROMANS 12:2

5 steps to transform your emotions:
1. Reveal your hurt
2. Release those that have hurt you
3. Replace old thoughts with God‘s truth
4. Refocus on the future
5. Reach out to help others that are hurt like you have been.

DATE: 2023-04-12
AO: Farm
Q: Faceplant
PAX: Matthew – Running Man, Infinity
FNGs: None
COUNT: 3
WARMUP: 25 SSH, 20 MC, arm circles 10 forward and to reverse, 10 beat pickers, 10 WMH 2 laps around fields
THE THANG: a bunch of springs across field from side with exercises between 20 merkins,
Sprint,
Cherry pickers (holding arms to sides)
Sprint
30 flutter kicks in cadence
Sprint
20 air squats in cadence
Sprint
20 dips from benches
30 yard bear crawl, 30 yard crawl bear back,
Pack holds plank waiting for last person
30 yard crab walk
1 more sprint
Round robin count of 30 merkins
MARY: round robin Nolan Ryan, starfish crunches, big boy sit-ups ANNOUNCEMENTS: road cleanup april 22
COT: multiply your presence

DATE: 2023-04-11
AO: General
Q: 2 percent
PAX: Major Payne, Hard Knox, Lazlo, Moneyball, Ice Tea, Fairweather FNGs: DR PAX Refried Beans
COUNT: 8
WARMUP: SSH, Imperial Walkers, Arm Circles, RVE’s, Willy Mays Hays, Downward Dog, World’s Greatest Stretch, Don Quixote’s THE THANG: see title. We did all that stuff. Some of it multiple times. MARY: Flutter Kicks, Nolan Ryan’s
ANNOUNCEMENTS: Bone A Thon, Murph, Dads Camp, Backpacking
COT: QIC reflected on his aging parents and coming to terms with the physical and mental limits that they are starting to face. This is something that we will likely all experience at some point in our lives. YHC made a pledge to have more patience, but more importantly, to try and focus more on the quality time spent with them while they’re with us…..even if that quality time means explaining to them for the 30th time that they successfully changed the clock on the microwave oven but failed in reheating the meatloaf.

DATE: 2023-04-10
AO: Mondaynightruckers
Q: Jetstream
PAX: Cheddar, Lonestar, Rocketman
FNGs: None
COUNT: 4
THE THANG: A brisk 3.8 miles under the stars sharing two 40# sandbags and two rucksacks with some cherry pickers and side straddle hops on the break to keep us warm.
ANNOUNCEMENTS: Book discussion on Fri morning, 2.0 on Sat morning, Murph training.
COT: Psalm 8:3-4 “When I look at your heavens, the work of your fingers, the moon and the stars, which you have set in place, what is man that you are mindful of him, and the son of man that you care for him?” David must have spent many nights as a shepherd or on the run from Saul meditating on the Lord’s promises while looking up at the same stars we still see. As we come out of the Easter season, let us remember the Lord’s care for us in that he sent his only begotten that whoever should believe in him should not perish but have eternal life

DATE: 2023-04-11
AO: Atlantis
Q: Infinity
PAX: Hammerhead, Chuck Taylor
FNGs: Scooter (F3 Birmingham)
COUNT: 4
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey to boardwalk.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run down the boardwalk in between each set. – Derkins and Jump Ups
– Thrusters w/rip rap and Burpees
– Shoulder Press w/rip rap and Bonnie Blairs (start both at 10 reps due to limited time)

Mary: J-Lo’s, Big Boi Sit-ups, Hollow Body Sit-ups, and Hello Dollies.

Announcements: Hammerhead has accepted responsibility as the Atlantis AO Site Q for the next year until he hands it to another. Please give him your support!

CoT: “Belief isn’t simply a thing for fair times and bright days. What is belief—what is faith—if you don’t continue in it after failure? Anyone can believe in someone, or something, that always succeeds, but failure, now, that is hard to believe in, certainly and truly. Difficult enough to have value.” – Brandon Sanderson, Mistborn: The Final Empire