DATE: 2022-08-21
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Kodiak, Yardbird, Magoo, Hightower
FNGs: None
COUNT: 5
All dirt, all fun – next year bring your trunks for the swim hole!
LEG Day
DATE: 2022-08-20
AO: Sandlot
Q: Legacy
PAX: Moneyball, Traveler
FNGs: Buchanan (Cleveland)
COUNT: 4
WARMUP: SSH, imp w, hill b, Phelps, Cherry pick, WMzHz, washing machine, Dog
THE THANG: ran to ASFS, there: 10x2x2 shoulder taps and mountain climbers, then 2×20/10×3, step ups and derkins, then run to Oak Grove, more shoulder taps and mountain climbers, then run to W-L—RUN ALL THE STAIRS IN THE STADIUM, then, run back to AO for 5 minutes of Bear-muda triangle. Finish with more shoulder taps and mountain climbers.
MARY: LBC Nolan Ryan
ANNOUNCEMENTS: 9.11 Stairs, sign up for IRON PAX
COT: NEVER LET THEM TELL YOU NEVER. We heard the story of how the Cleveland Region got started. Mothership in NC said it will never work in Cleveland, it’s too cold, etc etc. But they tried it and what was the result? WELL HELLO CLEVELAND!!! The F3 operation in Cleveland has done well!!! NEVER LET SOMEBODY TELL YOU “that will never work…”
Modified Tag
DATE: 2022-08-20
AO: Olympus
Q: Juneau
PAX: Hightower, Pop Fly, Ashe, Zeus, Popeyes, SlapShot, Roddick, Yard Sale, YNAB, Peanuts, Obadiah FNGs: None
COUNT: 12
WARMUP: SSH, Willie May Hays, Cherry Pickers, Downward Dog, Cobra Kai, jog around track to check on field construction
THE THANG:
Partner Up for Modified Tag
-Merkins and Lunges x 4: partner completes merkins while other partner lunges, run and tag partner once merkins are complete and rinse and repeat -Squats and Bear Crawl x4
-Coupon Military Press and murder bunnies x 2
MARY: 5 minute abs of LBCs, flutter kicks, American hammers, side to sides, and low plank.
Ultimate Football
ANNOUNCEMENTS:
Dads Camp, 9-11 run
COT: Have patience with your family, friends, and even yourself.
Murder Bunnies & More
DATE: 2022-08-19
AO: Patriot
Q: CableGuy
PAX: Old Bay, Wedding Singer, citrus, Schwab, Anchor Man, Tea Party, Big Short, Legacy, Elvis, My Space, Lazlo FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Arm Circles, Down Dog
THE THANG:
Stair Lap #1: home stands, back to near side goal line
Murder Bunny round:
MB to the 10 – run back
Run to your coupon, MB to the 30 – run back
Run to your coupon, MB to the 50 – run back
Run to your coupon, MB to the far goal line and hold
12 minute EMOM: 20 Merkins OYO, or modify as necessary
Stair Lap #2: Split into two teams for better space accommodation; back to the far side goal line
12 minute EMOM: alternate 20 Curls / 20 Rows x6, 10 Shoulder Press/10 Coupon Squat x4, 20 Shoulder Press/20 Coupon Squat x2 MARY: LBC
ANNOUNCEMENTS: 9-11 climb, Dad’s Camp
COT: Empathetic leadership is a style of leadership that focuses on identifying with others and understanding their point of view. Empathetic leaders take a genuine interest in people around them; what makes them tick, what inspires them and the way they feel.
This may seem like a relatively modern way of looking at leadership but consider this quote from Eurpides, a tragedian of ancient Athens: ‘When a good man is hurt, all who would be called good must suffer with him.’ Thanks for suffering together today!
Saturday run
DATE: 2022-08-13
AO: Freestate
Q: Winston
PAX: Deagle, CashOnly, Novacaine, Legacy
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, El Capitan, Forward Lounges, Cherry Pickers, Windmills
THE THANG:
5k run along the Potomac, each one does 5 merkins 5 squats in turns
MARY:
Everything with Flutters…
ANNOUNCEMENTS:
COT:
