Category: Uncategorized

DATE: 2022-02-26
AO: Olympus
Q: Hightower
PAX: Zeus, Pop Fly, Jenner, Lucius, Nano, Roddick, Winklevoss, Ashe, Hoolihan, Monk, My Space, Popeyes, Rollingstone, slider, Early Bird, Baywatch, El Camino, Juneau FNGs: Royce and Beckham
COUNT: 21
WARMUP:
Mix of stretching & warm ups

THE THANG:
Part 1 Preparation: run 1.25 mile loop
Part 2 Penance: bear crawl drag your Burden 100 yards
Part 3 Reflection: carry your Burden opposite direction around loop
Part 4 Restoration: drop your Burden at goal line, 1 burpee/yard to get across opposite the goal line (100 burpees)

MARY:
Skip for time
ANNOUNCEMENTS:
Coffee and treats afterwards in parking lot.

Shedding these Burdens, opening up our Vulnerability. Hearing this openness in recent CoT, shows how close this Brotherhood is.
Vulnerability is a characteristic trait of great leaders. Great Leaders recognize the importance of bringing vulnerability to work because it’s the foundation for Open & Nonjudgmental communication.

COT:
“If all were perfect, what should we have to suffer from others for God’s sake? But God has so ordained, that we may learn to bear with one another’s burdens, for there is no man without fault, no man without burden, no man sufficient to himself nor wise enough. Hence we must support one another, console one another, mutually help, counsel, and advise, for the measure of every man’s virtue is best revealed in time of adversity — adversity that does not weaken a man but rather shows what he is.”

― Thomas à Kempis, The Imitation of Christ

DATE: 2022-02-26
AO: Farm
Q: Infinity
PAX: Louis, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: IT band stretches, SSH, Don Quixote, Beet Pickers, Imperial Walkers, and Michael Phelps

The Thang: Burden Run
Each PAX brings their own coupon or not, that will be their Burden to bear. I will bring coupon blocks for anyone that wants to use that as his Burden. We’ll meet up on the field for warm up. Drop your Burden in the End Zone. Stage 1 Preparation: run 1.25-mile loop (see linked map)
Stage 2 Penance: bear crawl drag your Burden 100m, goal line to goal line
Stage 3 Reflection: carry your Burden opposite direction 1.25-mile loop (see linked map)
Stage 4 Restoration: drop your Burden at goal line, 1 burpee/meter 100m goal line to opposite goal line
Leave No Man Behind! Early finishers go back to pick up the 6, help them to finish. Linked Map:
https://footpathapp.com/routes/C7BAFF40-71AF-4C68-A83F-F198E93C3994

CoT:
“If all were perfect, what should we have to suffer from others for God’s sake? But God has so ordained, that we may learn to bear with one another’s burdens, for there is no man without fault, no man without burden, no man sufficient to himself nor wise enough. Hence we must support one another, console one another, mutually help, counsel, and advise, for the measure of every man’s virtue is best revealed in time of adversity — adversity that does not weaken a man but rather shows what he is.” ― Thomas à Kempis, The Imitation of Christ

DATE: 2022-02-25
AO: Sparta
Q: Pop Fly
PAX: Zeus, Lightyear
FNGs: None
COUNT: 3
WARMUP: SSH, 3x Burpees, WMHs, 3x Burpees, 5x Merkins, Michael Phelps THE THANG:
– 25x Step Ups / 1 Lap around the track
– 15x Merkins, 15x Squats, 25x BBSs, 25 Step Ups
– 2 Laps around the track – Sprint the Straight Aways, Jog the Curves – Dry Docks, Overhead Arm Claps with Calf Raises, Merkins, Squats, 25 Step Ups – Lap around the track (beat your first lap time)
– Merkins, 25x Step Ups, Knee Dips, Squat Calf Raises with Overhead Arm Claps, 25 Step Ups MARY: Flutter Kicks, Rocky Situps, Frog Kicks, 5x Burpees, 5x Merkins ANNOUNCEMENTS: Road Clean Up is Coming. Burden Run
COT: Development in our kids is never a straight line

DATE: 2022-02-24
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly
FNGs: DungeonMaster, Cannoli, Lefty
COUNT: 7
WARMUP:
• SSH x 25 IC
• Swingbillies x 20 IC
• Carolina Dry Docks X15 IC
• Side Skating x 15 IC
• Monkey Humpers X15 IC
• 2 laps around the blacktop, HK/AK on the sides
• El Capitan x 15 each direction
• Shoulder Taps x 15 on Q
• Pickle Pointers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Circuit Round 1 (pacer runs Jacobs ladder, 1-2-3-2-1)
o Step Ups
o Merkins
o Squats
o Assisted Pull Ups
o Carolina Dry Docks
o Plank
• Recovery run with sprints at the tennis court
• Circuit Round 2 (pacer does Bear Crawl around the playground) o Jump Ups
o Incline Merkins
o Alternating Forward Lounges
o Mountain Climbers
o Dips
o LBCs

MARY:
• Reverse Crunches x 15 IC
• American Hammer x15 IC
• Dying Cockroach x 15 IC
• Travoltas x15 IC
• Outlaw x 20 IC
• Rosalitas x 15 IC + 10 flutters IC

ANNOUNCEMENTS:
Today’s Happy Hour at the Irish Inn, 6:30pm

COT:

DATE: 2022-02-25
AO: Horizon-Ao
Q: Old Bay
PAX: Old Bay, Mr Haand, Undertow, Jenner, sticks, Brown Bag, Kodiak, Yardbird, 3 mile, Magoo FNGs: Attache
COUNT: 12
WARM UP:

Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship Run around the school

WonderWall

Balls To the Wall – Toy Soldiers
London Bridge
Wall Lunges
Wall Dirkins
Wall LBC
Wall Sits (Seal Claps/Kung Fu/Seal Claps) getting lower each set Windshield Wipers
Wall Tricep Merkin
Wall Mountain Climbers

Fellowship Run back to field

Mid-Field Madness

Line up on the sideline

10 Fingertip Merkins (together)
Bear Crawl to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

10 Diamond Merkins (together)
Lunge Walk to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

.
10 Typewriter Merkins
Duck Walk to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

10 Caroline Dry Docks
Karaoke to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

10 Offset Merkins
Bear Crawl to Midfield
5 Burpees OYO
Run to other Sideline
20 LBCs (together)
Mozy back to original sideline

Mary:

Planksaws
Nolan Ryans
Flutter Kicks

COT:

Each year is a brick in the life you are building. Some bricks (F3) are stronger, others (divorce, drinking, out of shape) are weaker.

We can’t spend to much time regretting the past or worry to far into the future, but concentrate on building a strong brick in the present year to shore up the weaker foundation in the past and create a strong platform going forward via the 3 Fs.

Annoucements:

Burden Run Sat at Olympus
Polar Bear Plunge Sat in DC
Mother Rucking Sunday at Social D
@Jenner also has plans for a fun beatdown at Highlands, watch slack for details