Category: Uncategorized

DATE: 2022-03-31
AO: Highlands
Q: Toolbox
PAX: Hard Knox
FNGs: None
COUNT: 2
WARMUP: ssh, squat jacks, air squats, down dog, mountain climbers, mini merkins, windmills, and cherry pickers
THE THANG: several rounds of different variations of 5 pullups, 15 chest, 15 legs, 15 abs, Plyo, and 80% sprints. MARY: sprint
ANNOUNCEMENTS: forgot
COT: we work out to build strength and endurance…but our greatest strength, our most important attribute is our resilience…our ability to absorb any blow, carry any load, recover from any injury and to rinse and repeat and keep going. Be resilient.

DATE: 2022-03-30
AO: Compound
Q: Popeyes
PAX: Hightower, Faceplant
FNGs: None
COUNT: 3
WARMUP: Fellowship laps with arm circles, arm presses, butt kickers, high knees, and some light strtching
THE THANG: One person does 10 reps with coupon (timer) and the other two people jump roped.
Then everyone bear crawls down the field and crab walks back. During the field section, we all answered questions about ourselves.

Repeat 3x and then run 1 mile.

MARY: No time
ANNOUNCEMENTS: There was one but I forgot what it was.
COT: The words “even Switzerland” made an impact on me when referring to economic sanctions on Russia, as a country that participated even though their history is being neutral. What do we stand for, what is our identity, etc that if someone said “even YOUR NAME” is doing this or not doing this, that it would carry weight.

DATE: 2022-03-30
AO: Horizon-Ao
Q: Magoo
PAX: Jag, 2 percent, vplaxico, Mr. Hand, Kodiak, sticks
FNGs: Attaché
COUNT: 8
WARMUP: Cherry Pickers, Mule Kick, Bear Crawl around the circle, SSHop
THE THANG: 4 elephants carry Heavy Objects to end of field. gazelles’ sprint to end of field and conduct mercans, rollups, jump squats etc until elephants arrive. Groups switch and return. Lather, rinse, repeat.
MARY: Boat Pose with painful arm and leg movements. Rotate between child’s, frog, and cobra stretches.
ANNOUNCEMENTS: Muther Ruckers meet Sunday 5:30 am for mumblechatter workout. Combined coffeteria with Social Distance to follow. Something Horrible with 8 AOs in 7 days approaches. May 5- first Tuesday of the month-6 am breakfast at Bob and Edith’s diner.
COT: I think it’s easier to start new habits than to break old ones. As for my own bad habits, I’ve always been deeply cynical. The first thing that comes to my mind is usually – what’s the catch, how could this go wrong, what indeed IS the worst that could happen? When I don’t keep my mouth shut, I sound like a snarky smart-ass. Given that I’ve probably offended all of you at some point. I apologize. And I am trying to develop a new habit of keeping my mouth shut -well, at least occasionally.
As for my underlying inherent cynicism, I have worked for years to cultivate the habits of gratitude and awe. It seems like little things. Smile to myself every morning when I realize I am not dead and a new day is beginning. Get outdoors, smell the wind, listen to the birds, take time to appreciate experience of being alive. I find it helps restore balance in my life. I hope you can make a little more time for gratitude and awe in your own.

DATE: 2022-03-29
AO: Freestate
Q: Deagle
PAX: Winston, Butter
FNGs: Cannoli, Dungeon Master
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 20 IC
• Imperial Walkers x 20 IC
• Hairy Rockets x15 IC
• Arm Circles x 20 IC each side
• Michael Phelps x 15 IC
• 2 laps, karaoke on the sides
• Frankenstein x 15
• Shoulder Taps x 20 IC
• Mountain Climbers x15 IC
• Cherry Pickers x 15 IC
• Windmills x15 IC

THE THANG:
• 9 pairs of exercises (poker cards), one lap in between
o 25 Smurf Jack, 100 flutters
o 100 SSH, 25 Merkins
o 17 Monkey Humpers, 13 Chick Norris Merkins
o 100 Calf Raise, 14 Carolina Dry Docks
o 15 Forward Lunges, 12 Bulgarian Split Squats
o 90 secs High Plank, 20 Butt Kick
o 25 Dips, 16 Wide-Arm Merkins
o 30 Oblique Crunches, 25 Shoulder Taps
o 13 High, Slow Flutters, 20 Rosalitas
o 2 mins of self-stretches

MARY:
Included in poker cards…

ANNOUNCEMENTS:
Nothing new…

COT:

DATE: 2022-03-29
AO: General
Q: Babel
PAX: 2 percent, Booking, Jenner, Trolley, Toolbox, petro, fist pump, Traveler FNGs: None
COUNT: 9
WARMUP: Soccer style

THE THANG: Squatkin Ladder, Twinkle Toe Suicides, Squatkin Ladder run it back, Behind Enemy Lines, We are the Titans, Soldier Steps MARY: 100 American twists, 25 mnt hikers in cadence

ANNOUNCEMENTS: F3 the capital tour in mid-May, and April monthly challenge (check monthly challenge channel for details)

COT: Sometimes life has you going back and forth in the same place for the foreseeable future. Don’t fret, take heart, dig in and pay attention to the details – we’re better men for it!