Category: Uncategorized

DATE: 2021-09-22
AO: Loco
Q: Gigawatt
PAX: Nolan, Beaver Nugget, Bobcat, Boone, Brisket, CrotchRocket, Shute, Mutombo, Leonidas, Madonna, Ronaldo FNGs: Salt, Valsic and FNG Tool Time
COUNT: 15
WARMUP: SSH IC, Cobra Kai, Downward Dog, Michael Phelps, Don Quixotes THE THANG: Core and Cardio HIIT workout
40 seconds on, 10 seconds recover
3 Rounds of the following…
Side Straddle Hope
Baby Crunches
Butt Kickers
Plank Toe Tappers
Mountain Climbers
Low Plank Hold
Run in Place
Big Boy Sit Ups
Apolo Ohno’s
Freddie Mercury
High Knees
Pickle Pointers
Knee Drivers (R)
Knee Drivers (L)
Flutter Kicks
1 Minute Rest
MARY: None
ANNOUNCEMENTS: None
COT: Habit 3 from the Stephen Covey book “The 7 Habits of Highly Effective People” — Put first things first: The habit of integrity and execution. In a time when being busy is the new norm, many of us will lose sight of the “Big Rocks” in our lives. The small rocks consume us and leave us with no time for the more important things. Take time to prioritize what your Big Rocks are and focus on those items first. Small rocks can always be accomplish later.

DATE: 2021-09-22
AO: Patriot
Q: Lazlo
PAX: 2 percent, CableGuy, citrus, Fish Fry, Infinity, Jag, Jenner, Lucius, Maj. Payne, Rocketman, Spokes, Wedding Singer FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, hillbillies, Michael Phelps, cherry pickers, copperhead squats, tempo merkins, fellowship lap

THE THANG: the PAX were given a movement and two exercises to do until a two minute timer ran out.

Round 1: run to the 20, 10 merkins, run backwards to the start, 10 jump squats, repeato.

Round 2: Carioca to the 20, 10 smurf Jack’s, Carioca back, 10 WWIs, repeato.

Round 3: lunge to the 10, 3 kraken burpees, reverse lunge to start, 10 calf raises, repeato.

Round 4: bear crawl to the 10, left oblique crunch, crawl bear back, right oblique crunch, repeato.

Round 5: duck walk to the 10, 3 EBD burpees, walk duck back, 10 OH claps IC, repeato.

Round 6: shuffle to 20, 5 Bonnie Blair’s the hard way, shuffle back, 10 Dry docks, repeato.

Intermission: Ricky Bobby lap.

Lightning round: staying in one place, PAX did the exercises, no movement, for 1 minute each.

MARY: 10 x toy soldiers, 10 x WWIs, 10 x American hammers. Repeato x 3.

ANNOUNCEMENTS: the grunt is coming up in November.

COT: a wise man once said, “I promise you there is something worse out there than being sad, and that’s being alone and being sad. Ain’t no one in this room alone.” -Ted Lasso.

And nobody in the circle this morning was alone. Nor is anyone reading this from the fart sack. We come out to make each other stronger physically. But we are also there when you need someone to lean on. Not just moving furniture, but when we really have shit to deal with. I know nobody needs to be told to be there for your brother. But a lot of us need to be reminded that it’s ok to ask for help. That’s what we’re here for.

DATE: 2021-09-22
AO: Loco
Q: Supertramp
PAX: Mater, Ape, Flame, Dunker, Tink, Bail
FNGs: @Farva
COUNT: 8
WARMUP: Michael Phelps, Arm Circles, Cherry Pickers, Fire Hydrants, Kobra Kai, Garage Ramp Mosey

THE THANG:
Round 1:
Coupon Swings x 10 every 30 seconds on an undisclosed 10 minute timer.
Run a Garage Ramp Mosey when unable or unwilling to finish 10 swings or at the end of the timer.

Round 2: Merkins x 5 or more on the same timer, every 30 for 10 minutes.
Same Garage Ramp Mosey clause. Make sure we’re locking out those elbows at the top for the Merkins to count.

MARY: Baby Shark Ab Challenge x1. Swings broke down my abs enough.

ANNOUNCEMENTS: Meet at Heritage High School track for 9/24 Iron Pax workout. Make sure you’re on the new Blue Ridge region for The Burg.

COT: Character vs Personality Ethics
As we work on ourselves, it important to focus on our character and values: integrity, humility, fidelity, temperance, courage, justice, patience, industry, simplicity, modesty, and the Golden Rule.

Modern views of success can focus on personality, public image, attitudes and behaviors, skills and techniques, things that while not necessarily bad, can be inauthentic and off-putting if done with the wrong heart.

Our character can be developed, and through it, our actions that follow that character will be authentic and righteous.

Keep your heart with all diligence, for out of our showings the issues of life. Proverbs 4:23

DATE: 2021-09-22
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, 3 mile, Magoo, Poe, Mayberry, sticks
FNGs: Attache
COUNT: 8
3 Keys to Mastering Slow Strength Training
Tension: How long they kept force applied against the muscle. Speed: The cadence at which they raised and lowered the weight.
Failure: Final reps should be a battle. Failure is growth – Muscles shake, don’t break WARM UP: – 6am

Michael Phelps
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Hank Aaron
Cherry Pickers

squeeze more muscle-making out of each rep’s three phases—positive, static, and negative—by doing them in slow motion – each exercise phase will have a cadence

Example – Merkin – Down 1,2,3 – stay in the down position 1,2,3, up 1,2,3

The Thang:
Plank Walkouts (Inchworms)
Lunges
JLo into BirdDog
Merkin
Big Boy Situp
Squat

Jog to brick wall
2X –
London Bridge
– Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position) Peoples Chair – add seal claps,hammers
Wall Dirkins

Jog to entrance

Dips
Aussie Pull ups
Elevated Merkins – hands on low wall

Jog to field
Bear Brawl

Mary:

Flutter Kicks
LBCs
Circle of Fire – Plank Hurdles

Count-o-name-o-rama

COT

Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity

We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth

Failing in life is how you learn and grown, without any setbacks, there can be no come back

DATE: 2021-09-22
AO: Kodiak
Q: Pre
PAX: Rikers, Refueler, Shakira, Anchorman, De La Rocha, Pre, Primanti FNGs: None
COUNT: 7
WARMUP: ssh, cherry pickers, mountain climbers, cobra Kai, calf stretch, mosey lap THE THANG:
Partners alternating running a lap while the other does 4 sets, 10 reps each of Australian snow angels, American hammers, Tie Fighters, and Dry Docks. Then following the same format: 4 sets, 10 reps each of calf raises, dips, heels to Heaven, and under rows. MARY: built in.
COT: When we find ourselves in the gloom, feeling the gloom, and experiencing a rainy gloom, remember that even in the rain, God is caring for and working in His creation:

“You make the going out of the morning and the evening to shout for joy. You visit the earth and water it; you greatly enrich it; the river of God is full of water; you provide their grain, for so you have prepared it. You water its furrows abundantly, settling its ridges, softening it with showers, and blessing its growth.” ‭‭Psalm‬ ‭65:8-10‬ ‭

It is during the rainy gloom that God grows and builds. And so it is with us. Not just physically but in the gloom of our lives. God is growing something new in us. The rain is the evidence that He’s not done yet!

Thank God for the gloom!