Category: Uncategorized

DATE: 2022-06-21
AO: Delphi
Q: Nano
PAX: Glee, Pop Fly, Peanuts, Dunder, Hightower
FNGs: None
COUNT: 6
WARMUP: SSH, good mornings, arm circles, WMH
THE THANG: There were four rounds total, one each at the basketball and tennis courts, and two at the soccer field. Round 1:
The six PAX each took a spot around the basketball court, either at the corners or half court. Each did the following exercise and bear crawled on to the next spot on the court: 10x Derkins
20x Calf Raises
20x SSH
10x Jump Squats
20x Overhead Claps
10x Air Squats

Round 2:
Repeated everything but on the tennis courts (along the outside boarder) and it was a lunge walk between spots. This led to some Ricky-Bobby to the field for the next round
Round 3&4: Same as round 2 but all exercises were doubled and the PAX ran between spots. This left a little time for 2 laps of Ricky Bobby then on to Mary. MARY: Glees and big boys.
ANNOUNCEMENTS: This marks just over 3 years of the #delphi AO. It has been going very strong with a great core of consistent members and weekly spikes well into the double digits. COT:

DATE: 2022-06-23
AO: Olympus
Q: Hightower
PAX: Juneau, Hightower, Peanuts
FNGs: None
COUNT: 3
WARMUP:
Group warmups & stretching

THE THANG:
Round 1, 3-man squat, 20# med ball toss across soccer field and back Round 2, 3-man reverse 25# med ball toss across soccer field and back
Round 3, 3 stations: 20# wall ball high toss, 25# med ball slam, run. Rotate then active recovery of SSH. Then repeat station work for Round 4, end with SSH. Round 5, side wall slam 10 on right side, then 10 on left side

MARY:
Group ring of Mary

ANNOUNCEMENTS:
Family friendly workout Sat at Olympus.
Ruck & Tube Sat, July 2

COT:
Keep engagement with local PAX, especially those that we haven’t seen in the Gloom lately.

DATE: 2022-06-22
AO: Horizon-Ao
Q: Fish Fry
PAX: Old Bay, Mayberry, Mr. Hand, Barry Buchanan Gluntz
FNGs: None
COUNT: 5
WARMUP: Imperial Sky Walkers, Michael Phelps, Mountain Man Poopers, SSH, Willy Mays Hays, Downward Dog, Threading the Needle THE THANG:
The original plan for the Q was to meant to be a fun summer game of baseball. But much like my childhood, if the game was rained out, you were stuck with crappy reruns on our limited channels. With a vacation depleted crowd today, we went to a rerun workout.

The thang was basically an extended Dora. Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This continued until the repetition count stated below was met.

1. Burpees (100).
2. Imperial Squat Walkers (200).
3. Big Boy Sit-Ups (100).
4. Little Bitty Arm Circles (200).
5. Merkins (100).
6. Dips (200).

MARY: Flutter Kicks, Pike Ups, Toy Soldiers, Supermans with Pull Ups ANNOUNCEMENTS: Harper’s Ferry Ruck and Float on July 2
COT: Proverbs 18:24: “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.” Be that friend.

DATE: 2022-06-22
AO: Compound
Q: Popeyes
PAX: Faceplant, Zeus, Roddick, Hightower, Peanuts, Jag, Landslide, Yard Sale, Yardbird FNGs: None
COUNT: 10
WARMUP: Fellowship laps with arm circles (both ways), high knees, butt kickers, skips, SSH, karaoke’s, downward dog with calf stretches, cobra kai. THE THANG: Split into 2 teams
2 rounds of suicides on the basketball court vs one player making a layup and free throw (each player went once) – Loser of round 1 did 20 burpees and the winning team did 20 merkins – Loser of round 1 did 20 bonnie Blairs and the winning team did 20 lunges

Full court basketball with 2 balls.

Knockout (Roddick was the winner!)

MARY: Flutter kicks, American hammers, Heels to Heaven, Nolan Ryans, bicycles.
ANNOUNCEMENTS: 2.0’s are invited to Olympus this Sat and 4th of July Ruck on the River
COT: Sometimes the worst thing in the world can be the best thing for you. Would you rather bowl 3 perfect games (900) and be dead, or an 899 and be alive?

DATE: 2022-06-21
AO: Atlantis
Q: Infinity
PAX: True North, Deflator
FNGs: None
COUNT: 3
Warm up: SSH, Don Quixotes, Cherry Pickers, Michael Phelps, & LBACs with leg raised.

The Thang: Run and Fun
Mosey along the waterfront to the Nationals Stadium stairs.
– 20 Derkins off stairs
Run up and down the stairs, weaving up and down from one end to the other. – 20 Derkins off stairs
Run up and down the stairs, weaving back to the starting end. Mosey to the Lifeguard seats.
– 20 Bulgarian Split Squats, left
– 20 Bulgarian Split Squats, right
Mosey to the solid wood benches along the waterfront.
– 20 Box Jumps
– 10 Mike Tyson Merkins
– 15 Dips, IC
– 10 CDDs, IC
Mosey to the top of the boardwalk.
– Bear Crawl from one end of the flat top to the other (~20m) – Crawl Bear down the far ramp (~30m)
Mosey to a set of bike rack rings.
3RFT:
– 10 Australian Push-ups
– 10 count rest
Mosey to benches
– 15 Bulgarian Split Squats, left
– 15 Bulgarian Split Squats, right
– 20 Derkins off wall
Mosey back to set of bike rack rings.
– 10 Australian Push-ups
– 10 Copperhead Squats
– 10 Australian Push-ups
– 10 Alt. Rev. Lunges, IC
– 10 Australian Push-ups
Mosey back to start

Mary: Flutter Kicks, Dying Cockroach, Rope Climbers, Penguin Crunches IC, Dolphin Hops, and 45sec Bird Dog Holds.

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.