Category: Uncategorized

DATE: 2022-04-22
AO: Sparta
Q: Hightower
PAX: Zeus, Hightower, Lightyear, Pop Fly, Monk, Peanuts
FNGs: None
COUNT: 6
WARMUP:
Yes, well need stretching & warm ups
THE THANG:
2 fellowship laps around the track, then head over to covered stone seating area. 3 rounds of 2 sets: (20) step ups and (20) merkins
Then partnered up for elevated sit-ups and back extensions. Jogged back to track for some Cat & Mouse movements.
Partner 1 walks for recovery around track, while partner 2 does (10) merkins & (20) air squats, then sprints to his partner. Rinse and repeat for 2 laps around track.

MARY:
Ring of Fire dose provided for all PAX.

ANNOUNCEMENTS:
EARTHDAY clean up Sat at Sparta.

COT:
Suggest reading The Go Giver book series.

The Law of Value:
Your true worth is determined by how much more you give in value than you take in payment.

DATE: 2022-04-23
AO: Farm
Q: Infinity
PAX: Louis, Chile, Matthew – Running Man, Gekko (Keith Capp) FNGs: Buzz, Dictator, Grant (2.0), Jenn (M), Shannon (M), and Nathan (friend) COUNT: 11
WARMUP: Beet Pickers, Don Quixotes, and Imperial Walkers.
THE THANG: Clean up Wall Rd and 0.9 miles of Centreville Rd. CoT: “The highest distinction is service to others.” – King George VI

DATE: 2022-04-22
AO: Patriot
Q: CableGuy
PAX: Lucius, Deflator, Big Short, Bone, Toolbox, Sunshine, Old Bay, Spokes, Legacy, Maj. Payne, Shake ‘N’ Bake, My Space, Landslide, Roadkill, Booking, citrus, Maguire, Flipper, Ice Tea, Elvis FNGs: None
COUNT: 21
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Picker, W.M. Hayes, Down Dog/Child’s Pose/Cobra Kai
THE THANG: We started with five burpees, then a 400M lap, then escalating exercises puntuated by a lap in between until we got to the following. All in we did this as final round and ran two miles:
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Boneathon, 2nd F breakfast, July 4 and Christmas
COT: Been thinking a lot about empathy and in particular empathy in leadership. Because all we really have is the people around us and our ability to understand them, meet them where they are and help them grow, this helps us grow. Oprah Winfrey … lifestyle guru extraordinaire Oprah Winfrey … actually wrote on this and encapsulates it nicely: Leadership is about empathy. It is about having the ability to relate to and connect with people for the purpose of inspiring and empowering their lives.
Everybody you know – that includes subordinates and superiors in your professional lives – has something they’re carrying around. Respecting that helps you meet them where they are and makes both of you more effective for it.

DATE: 2022-04-22
AO: Aerie
Q: Rocketman
PAX: Chasqui, Renaissance
FNGs: None
COUNT: 3
WARMUP:

SSH
Don Quixote
Merkins
Cherry Pickers

THE THANG:

8 minute rounds on the timer, four exercises per round, three rounds total:

Round 1

– 10 lunges, IC
– 15 Carolina Dry Docks
– 20 Big Boi situps
– 15 SSH

Break with a mosey

Round 2

– 5 burpees
– 10 squats, ic
– 15 Peter Parkers, IC
– 20 speed skaters

Break with a mosey

ROUND 3: Extra special Q’s random choice!

– Burpees
– Speed Skaters
– Lunges
– Something else

Finish up with a mosey

MARY:

Ring of fire with various Pax-chosen exercises.

ANNOUNCEMENTS:

No 2.0 friendly tomorrow, rescheduling for April 30th, location TBD.

Monday: Monday Night Ruckers @ 2030, extra circuit afterwards for the crazies amongst us.

COT:

YHC realized there were no WoW for today’s workout… but that was only an opportunity to encourage one another to leave time and space for calm, reflection, and alignment of long and short term priorities. If you don’t make the space for thought and reflection, who will?

DATE: 2022-04-22
AO: Atlantis
Q: Infinity
PAX: Hammerhead
FNGs: None
COUNT: 2
WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, Michael Phelps, and Grady Corns.

The Thang: Run to four spots along the waterfront (yellow lifeguard chairs, scenic pier, old swift boat, & back to scenic pier), stopping to execute one round of Glute and Posture exercises: – 20 Donkey Leg Kicks on elbows, left
– 20 Donkey Leg Kicks on elbows, right
– 20 Reverse Merkins, IC
– 20 Reverse Lunges, IC
– 10 Bonnie Blairs, IC
– 25 Grady Corns

Mary: Freddie Mercuries, Penguin Crunches, Flutter Kicks, American Hammers, and Elbow Plank

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.