Author: f3nano

DATE: 2023-04-04
AO: Delphi
Q: I-Beam
PAX: Peanuts, Glee, Flapjack
FNGs: None
COUNT: 4
WARMUP: SSHs, Michael Phelps, Merkins, Cherry Pickers, additional glute/lower back stretches THE THANG:
Murder Hornet
Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 Big Boy Situps w/coupon. Repeat til 30 yard line. Hold plank (all together) ~ 30 seconds
Right hand to the sky (side plank) ~ 15 sec
Plank ~ 15 sec
Left hand to the sky (side plank) ~ 15 sec
Plank ~20-25 seconds
Once complete: Reverse Murder Bunny 10 yards, 10 Blockees, 10 CPR’s (Curl, Press, Tricep Raise), 10 Flutter kicks IC, Repeat until back to goal line

Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 5 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

MARY: Included in workout
ANNOUNCEMENTS: Dad’s camp
COT: Appreciate what you have because life can change in an instant.

DATE: 2023-04-03
AO: Patriot
Q: 2 percent
PAX: Lazlo, My Space, Ice Tea, Smokey, Wedding Singer, Moneyball, citrus, Sunshine FNGs: DR PAX @FivePutt (Naperville, IL)
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Imperial Storm Kickers, Willy Mays Hays, Root Vegetable Extractors, Arm Circles, Moroccan Night Clubs, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: QIC was still noticeably impaired from too many chainsaw fumes due to some involuntary yard work that occurred the day prior.
Attempted 3 rounds: Motivators 6-1, 25 merkins, 50 Kid ‘n Plays. YHC had major issues with counting in all 3 attempts. Cancelled part of round 3 to try something different, and much more dangerous.
2 teams cumulative reps: 100 pull ups (on the actual goal posts – this was a poor choice), 400m run, 200 merkins, 400m run, 300 squats

MARY: Hello Dolly’s, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: Bone-A-Thon 5/20, The Murph 5/29, Dad’s Camp 6/2-4, Backpacking trip in April

COT: One of our fellow PAX is hurting right now having just lost his brother, David. Prayers go out to Paul and his family as they grieve this loss. The following is an excerpt from “The Bridge of San Luis Rey,” by Thornton Wilder.
The novel concerns a search for the meaning behind why five people perished when an ancient bridge collapsed. It’s about how we find meaning in tragedy. The novel’s finale concludes:
“But soon we will die, and all memories of those five will have left Earth, and we ourselves shall be loved for a while and forgotten. But the love will have been enough; all those impulses of love return to the love that made them. Even memory is not necessary for love. There is a land of the living and a land of the dead, and the bridge is love. The only survival, the only meaning.”
David’s love was more than enough. Like a bridge, he remains tied to them. May they see him in their dreams.

DATE: 2023-04-04
AO: General
Q: citrus
PAX: 2 percent, Lazlo, Yardbird, Hard Knox, Moneyball, Toolbox FNGs: 5 Putt (DR Chicago)
COUNT: 8
WARMUP: SSH, WMH, cherry pickers, windmills, rockettes, arm circles, Michael Phelps, down dog, World’s. Greatest. Stretch. Ever.

THE THANG:
Lineup on the goal line. Travel the length of the field, stopping every 25 yards to do 4 reps of an exercise. Pickup the 6 at the goal line, then travel back doing the same movements/exercises: * Bear crawl / Bobby Hurleys
* Jog / Hand release T merkins
* Broad jump / head touch dry docks
* Backwards jog / Bobby Hurleys
* Lunge / Hand release T merkins

While doing the movements/exercises, do 4 burpees every 4 minutes. All to a soundtrack of 4-inspired songs. Which nobody wanted YHC to share, but YHC is sharing anyway.
https://open.spotify.com/playlist/5wilzBL0phQtK14UFCnF5F?si=pzIXvSUqR_Whj8SRXwNiiw

MARY: flutter kicks, american hammers

ANNOUNCEMENTS: There’s a channel for everything: Dolly Sods backpacking trip, boneathon, Murph, picnic, Dads’ Camp.

COT: Don’t hold on to regret.

DATE: 2023-04-04
AO: Freestate
Q: Horshack
PAX: Cannoli, Winston, CashOnly, FIFA
FNGs: Brony, Birdman
COUNT: 7
WARMUP:
• SSH x 16 IC
• Shoulder Taps x 16 IC
• Mountain Climbers x 16 IC
• Monkey Humpers x 16 IC
• Crab Humpers x 16 IC
• High Knees x 16 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• Michael Phelps x 16 IC
• Cherry Pickers x 16 IC

THE THANG: Dean Smith – the Four Corners (1st Round: 40 second AMRAP; 2nd Round 20 Seconds AMRAP; both rounds 20 seconds to travel to next corner) Chest – bear crawl coupon drag to each corner
• Chest Press
• Pull Unders (plank position, pull coupon under body, alternate sides) • Pull Overs (on 6, arms straight lifting coupon from ground overhead) • Power Twists (lay on back, lift coupon from one side to the other) Legs – murder bunny to each corner
• Squat
• Alternating Lung
• Jump Over
• Thruster
Arms – Yoke Walk to each Corner
• Curls
• Tricep Extension
• Overhead Press
• Cross Grip Lift

MARY:
• American Hammer x 16 IC with Coupon
• Leg Lift Rosalitas x 16 IC w/ Coupon Overhead
• Windshield Wipers x 16 IC with Tall Coupon
• Big Boi Sit Ups x 16 IC – feet in Coupon if desired

ANNOUNCEMENTS: None – stay tuned to Q / vacation schedules

COT: The End of MLK’s Final Speech Before Assassination on April 4, 1968 (speech delivered in Memphis TN 4/3/68)

I left Atlanta this morning, and as we got started on the plane, there were six of us, the pilot said over the public address system, “We are sorry for the delay, but we have Dr. Martin Luther King on the plane. And to be sure that all of the bags were checked, and to be sure that nothing would be wrong with the plane, we had to check out everything carefully. And we’ve had the plane protected and guarded all night.”

And then I got into Memphis this morning. And some began to say that threats, or talk about the threats that were out. What would happen to me from some of our sick white brothers?

Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it doesn’t matter with me now. Because I’ve been to the mountaintop. And I don’t mind. Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people will get to the promised land. And I’m happy tonight. I’m not worried about anything. I’m not fearing any man. Mine eyes have seen the glory of the coming of the Lord.

DATE: 2023-04-03
AO: Mondaynightruckers
Q: Mincemeat
PAX: Rocketman, Tron
FNGs: None
COUNT: 3

THE THANG: 3.93 miles in 1hour 9min, for an average of 3.4mph. With Rocketman and Tron, we were going pretty quick! We also brought a 40# sandbag.

COT: Many of us hear Paul’s famous greeting every week, “Grace to you and peace from God our Father and the Lord Jesus Christ.” Romans 1:7; but that familiarity can lead us to forget just how significant it is that we can greet one another with grace from our God and His peace which only those resting in Christ can experience.