Author: f3nano

DATE: 2022-10-15
AO: Sandlot
Q: Boomer
PAX: Legacy
FNGs: Dojo
COUNT: 3
WARMUP: SSH, Arm Circles, Cherry Pickers, Mountain Climbers

THE THANG: Exercise A: Series of animal movements and running drills interrupted by Exercise B (Merkins, etc). PAX sprinted to catch each other to signal their turn to stop Exercise A and switch to Exercise B.

Round 1-A: Bear Crawl B: 10 Burpees
Round 2-A: Duck Walk B: 10 Superman Pull Ups
Round 3-A: Butt Kicks B: 10 Merkins

Mosey

Round 4-A: Leap Frogs B: 10 LBCs
Round 5-A: Horse Walk B: 10 Air Squats
Round 6-A: High Knees B: 10 Shoulder Taps
Round 7- A: Carioca B: 10 Reverse Snow Angels
Round 8-A: 2 Lap Train Run B: 4 Square

MARY: Out of Time

ANNOUNCEMENTS: Welcome FNG Dojo!

COT: It’s easy to get caught up in to-do lists and being intentional in creating momentum in various areas of life (career, physical health,, etc), but I’m committing to being more intentional with my rest. I want to make sure I give myself time for the devotionals and reading that are good for my soul. How is your rest?

DATE: 2022-10-15
AO: Olympus
Q: Shogun
PAX: Toolbox, Popeyes, Peanuts
FNGs: None
COUNT: 4
WARMUP: SSH, LBC, Hillbillys, Big Arm Circles, Mosey around the track
THE THANG: “No Legs Today” leg exercises courtesy of Co-Q Toolbox, with running. Tour of LBSS track and steps with upper body “rest stops.” MARY: Ab-hold crunch, bicycles, penguin crunches, Cobra
ANNOUNCEMENTS: Sparta road cleanup, The Grunt, Turkey Trot 5K COT: Don’t judge others on first appearance – get to know them first.

DATE: 2022-10-15
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp: Beet Pickers, Willy Mays Hayes, Rockettes, and Grady Corns.

The Thang: Wall Ball & Slosh Pipe Circuit Workout
Rotate among the following stations, 30 sec on, 15 sec off, 4 times through: – Wall Ball Shots
– Coupon Chest Press
– Walking Lunges with Slosh Pipe
– Overhead hold from “Unbroken” with Slosh Pipe
– Coupon Curls

At the end of each round, we completed one of the of the following traveling exercises: – Sprint across field and back (did this twice)
– Bear Crawl out /Crawl Bear back
– Crab Walk out / Rev. Crab Walk back

Mary: Down Dog Crunches, Bird Dogs, Australian Snow Angels, Flutter Kicks, StarFish Crunches, and American Hammers.

CoT: For the past few weeks, I have been the acting manager of my group at work, and will continue in this role until just after the new year. It has reminded me of the crucial yet difficult role leaders play, and has taught me a lot about leadership. It is different being the mentor/coach behind the scenes rather than the man out front doing the work and getting the credit.

President Harry Truman said it best with this quote: “It’s amazing what you can accomplish when you do not care who gets the credit.” Also, Lao Tzu said: “A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.”

DATE: 2022-10-14
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Disco, Magoo, Yardbird, Undertow, Gherkin, Median, Booking FNGs: attache
COUNT: 10
WARMUP: WMH, CP, SSH, DD, UD, WGS
THE THANG:
Square Drill (4 cones x 5 yds) sprint, slide, backwards, slide Square Drill – opposite direction
X Drill – Sprint diagonal, slide across

Figure 8 (2 cones x 5 yds)
Shuffle Figure 8
Bear Crawl Forward, Breakdance, Crawl Bear

Sprint (EMOM x 6)

Ring of Fire

MARY: LBC x 25 x 4, Box Cutters, Flutter Kicks, Supermans
ANNOUNCEMENTS: Cornhole tourney, Grunt, TurkeyTrot
COT: Reach out to a friend that might need it.

DATE: 2022-10-14
AO: Patriot
Q: CableGuy
PAX: Ice Tea, Bone, bogey, Shake ‘N’ Bake, Jag, 2 percent, Wallace, Old Bay, Maj. Payne, Flipper, Anchor Man, Big Short FNGs: Smokey
COUNT: 14
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG: Four rounds of the following, split into two teams: 50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees
MARY: LBC, Toy Soldier
ANNOUNCEMENTS: The Grunt, Hardywood excursion
COT: Look down the road for signs of trouble and position yourself to adapt.