Author: f3nano

DATE: 2022-05-07
AO: Olympus
Q: Pop Fly
PAX: Rollingstone, Peanuts, The Logo
FNGs: None
COUNT: 4
WARMUP: we did that
THE THANG: we did that too
MARY: you betcha we did
ANNOUNCEMENTS: Memorial Day Picnic at Lake Accotink on Memorial Day COT: find the right balance of working out in your life

DATE: 2022-05-07
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp)
FNGs: Buzz
COUNT: 3
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.

The Thang: Marvel Super Heroes
40s Jog in Place
7 Rounds of
– Merkin variation (straight, stagger, Peter Parker, HRR, Clapping, reverse, diamond)
– Squat/Lunge variation (Copperhead, Jumping, Infinity, Glute Bridge, Kicking Lunge, Hulk Smashers, Iron Blast, War Machine) – Bear Crawl/Crab Walk

Definitions
– Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back) – Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd)

Mary: Superman holds and Captain Thors (1:4 ratio of Sit-ups to American Hammers)

CoT:
Once you have children, your life changes.

You begin to do things differently in an effort to care for, provide and guide your children. Of all those things, a father can do one thing that will provide the greatest impact on his children’s lives.

The single greatest thing a dad can do for his children is to love their mother. Plain and simple!

When the kids see dad loving mom, they see what love looks like.

Your sons will know how to relate to women as they grow older. Your daughters will know how a man should talk to her and how a man should treat her. Nothing less will be acceptable.

Loving your children’s mother frees her to love and nurture them, and know their love languages too. Your love encourages and inspires her to do so in the best way she can. Nothing should be allowed to get in the way of this love being expressed to them. Now the love of your children is exponential, and you are having an impact well beyond your marriage.

DATE: 2022-05-06
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead
FNGs: None
COUNT: 3
THE THANG: Ran between 4.5 and 5 miles starting at the Yards Park, up First St. SE. followed S Capitol St. SE north to the capitol building. Ran a big loop around the entire building and south first St. to New Jersey Ave and ending back at the Yards Park. Intermittently did merkins, side straddle hops, arrowhead push-ups, dips, air squats, bunny hops, and derkins at benches. MARY: Freddy Mercury’s, Big boy sit ups, little baby crunches, plank to failure.

DATE: 2022-05-03
AO: Delphi
Q: I-Beam
PAX: Hightower, Nano, Dunder, Hoolihan, Glee, Peanuts, Zeus, Pop Fly, Rambler, Yard Sale FNGs: None
COUNT: 11
WARMUP: SSHs, Arm Circles, Squat to Alternating Leg Kick, Peter Parkers, T Merkins THE THANG:
Stations were set up around the perimeter of the football field, including a coupon at most stations. PAX spread out one per station and completed required reps and moved to next station. If PAX at next station has not completed the station, arriving PAX used coupon for manmakers until station is open.

Stations and reps were as follows: Merkins (X25), Bent Rows (X25), KB swings (X25), Jump Rope (X50), Rotational Twist with Medicine Ball (x16; 8 each side), OH Press (X25), Burpees (X15), Squat with 2 sec pause at bottom (X15), Curls (X25), run up path to parking lot and back MARY: Yes
ANNOUNCEMENTS: BBQ, check the channels for other upcoming events COT: Take the time to appreciate your time with family

DATE: 2022-05-06
AO: Horizon-Ao
Q: 3 mile
PAX: Brown Bag, Kodiak, Disco, Mr Haand, sticks, Yardbird
FNGs: attache
COUNT: 8
WARMUP: SSH, Michael Phelps, Imp Walkers, WMHayes, Cherry Pickers, Up/Down Dog, Lunge Stretch THE THANG: Mosey to Pull-up Bar, 2 sets of pull-ups
Mosey to Yorktown Coliseum with stops along the way: 15 Squats, 10 merkins, adding set at each stop
at Coliseum: Step Ups + dips (3x); Derkins + Lunge Pulses (3x), single leg deadlift + hip pulses (3x);
Mosey to Yorktown Coliseum with stops along the way: 15 Squats, 10 merkins, adding set at each stop MARY: LBCs x 60
ANNOUNCEMENTS: see slack channels
COT: mothers are important; siblings are too; reach out to yours