Category: Uncategorized

DATE: 2022-06-07
AO: Delphi
Q: Pop Fly
PAX: Juneau, Nano, YNAB, K-Pop, Bluegrass, Dunder, Peanuts
FNGs: None
COUNT: 8
WARMUP: warm up lap and good stretching
THE THANG: two decks of cards. partner one does some version of cardio while partner 2 does the exercise. then the partners switch MARY: Big boy sit-ups
ANNOUNCEMENTS: Capital tour
COT: if you have the ability to step up and stop something from happening, as a man and as a father and as a husband, it is your duty to step up. hit me up offline and I will tell you the story of 10yr old Joey Denti

DATE: 2022-06-06
AO: Horizon-Ao
Q: Brown Bag
PAX: 3 mile, sticks, Mr Haand, Yardbird
FNGs: Kombucha, Attache
COUNT: 7
WARMUP: SSH, DQ, WMH, CP, SSH, Calf Raises, Down Dog, Cobra Kai
THE THANG: Series of 4 plyo exercises with the first 3 performed for 30 seconds and the last for one minute, with the first 3 groups of 4 exercises performed twice and the last group performed once (exercises included: jump squat, run-stance squat, airborne heisman, swing kick, squat reach jump, run-stance squat switch pickup, double airborne heisman, circle run, jump knee tuck, bonnie blair, leapfrog squat, twist combo, run squat 180 jump switch, lateral leapfrog squat, monster truck tires, and hot foot) MARY: American Hammer, Penguin Crunch, Superman
ANNOUNCEMENTS: 6/18 5-year F3 The Capital Convergence at Roosevelt Island; Monthly Challenge COT: Minute of mindful breathing, don’t forget regular dermatology check-ups!

DATE: 2022-06-06
AO: Patriot
Q: CableGuy
PAX: Bone, Ice Tea, Old Bay, bogey, Big Short, 2 percent, Popeyes, Patchouli, Kodiak, Peanuts, Legacy, Wedding Singer, Jenner, Horshack, Lazlo, Maj. Payne, Tiësto FNGs: None
COUNT: 19
WARMUP: SSH, Hillbilly, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai, Fellowship Lap
THE THANG: Pax wrapped a warmup fellowship lap by circling up for two ring of fire rounds as follows:
R1: each pax bear crawls the ring as the others alternate Merkins and Body Weight Squats, followed by a lap R2: Plank Jacks and Bonnie Blairs, followed by a lap

We then moved on to a moving AO Tour:
Mosey to front of pool; duck walk to the left turn
Mosey to The Arena for 10 Stepups/10 Durkins x 2 rounds
Crawl Bear along the sidewalk in front of cafeteria
Circle up on the basketball court for 10 alternating shoulder taps IC/10 Mountain Climbers IC x 5 rounds Mosey back to the field for Mary
MARY: LBC, Toy Soldier
ANNOUNCEMENTS: AO Tour continues; Roosevelt Island convergence 6/17
COT: Dwight Eisenhower is a favorite of mine – wasn’t perfect, was a man of his time, but so are we. Before the D-day invasion he had two letters prepared for public consumption: one for victory spreading credit to his officers and soldiers for their sacrifice, and the other taking full personal accountability for the failure – fortunately that letter was not sent.
Here are words from him from readers digest essay from 1965, leadership in the context of humility:
My own conviction is that every leader should have enough humility to accept, publicly, the responsibility for the mistakes of the subordinates he has himself selected and, likewise, to give them credit, publicly, for their triumphs. I am aware that some popular theories of leadership hold that the top man must always keep his “image” bright and shining. I believe, however, that in the long run fairness and honesty, and a generous attitude toward subordinates and associates, pay off.

DATE: 2022-06-06
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Rocketman, Renaissance, Red Hot
FNGs: None
COUNT: 5
WARMUP
Don quixote
Calf raises
Beet pickers
Arm circles
Knees to chest

THE THANG
10 burpees
20 merkins
30 flutter kicks
40 squats
50 LBCs
60m Sprint
Wall sit
50m bear crawl
20m crawl bear
10 burpees
20 merkins
30 flutter kicks
40 squats
50 LBCs
70m lunge walks
10m walk lunge
10 burpees
20 merkins
30 flutter kicks
40 squats
50 LBCs

MARY
Penguin crunches
Big boy situps
Superman

COT
Myopic vs seeing the big picture – seeing the forest vs looking for shark teeth

DATE: 2022-06-05
AO: Social-Distance
Q: Wedding Singer
PAX: Popeyes, citrus, Jag, CableGuy, 2 percent, Pop Fly, Monk FNGs: Maybe others
COUNT: 8
WARMUP: ha
THE THANG: running
MARY: joined the Ruckers
ANNOUNCEMENTS: skipped
COT: see old bay