Category: Uncategorized

DATE: 2021-09-15
AO: Horizon-Ao
Q: Magoo
PAX: Brown Bag, 3 mile, Booking, Lazlo, Poe, sticks, Kodiak
FNGs: attaché
COUNT: 9
WARMUP:
fellowship lap; old school Don Quixote; lunge twist; imperial walker; bird dog variations; single leg dead lift; half handstands; curtsy squat; spiderman merkins; tree pose; sit through
THE THANG: Assorted Rolls and Rings of Fire; caterpillers; ice skaters; lunge kick (sorry-I forgot the single leg V-ups. Next time!) MARY: body saw; lbcs.
ANNOUNCEMENTS:
COT:

DATE: 2021-09-15
AO: Burg
Q: Bail
PAX: Tink, Mater, Sparkler
FNGs: None
COUNT: 4
WARMUP:

SSH / Michael Phelps / Cherry Pickers / Calf stretch / Cobra Kai / Butterflies

THE THANG:

Run down to W&OD Trail near Goosecup + 50 Merkins + 50 LBCs
Run to Corner of Harrison St and edge of trail + 50 Dips + 50 V Up Toe Touches
Run up to Loudoun Circuit Courthouse near WW memorial + 50 squats + 50 WWI crunches (big boy crunches)
Run around King St Through Cornwall St back to Parking garage + 2.5 min of lunges + 1 min of superman

MARY: Partner leg lifts + Stars + Single leg and arm extensions + plank + something gnarly from Sparkler I can’t remember lol

ANNOUNCEMENTS: 9/11 stair climb was a success…plan to try Battlefield on Friday for the Iron PAX challenge!

COT: Todays message is about humility – as men, we can be proud, and often, we let our egos get in the way of doing great things beyond our accomplishments, but its important to focus on our our impact towards others.

I am always amazed by folks who have led very successful careers/lives, and wondered what it was that made me want to be more like them. It was never the flashy car they drove, or the nice house they had (although very nice). It was always their consistent humility and care for others. That no matter how successful they were, they never let you feel like they were somehow better than you or made you feel out of place. In my opinion, one of the most undervalued characteristics in a person is humility.

Which reminds me of a quote which says, “self confidence is very important. But without compassion and humility, its just arrogance.”

So, my goal for today for all of you is to maintain humility, and to try and go out of your way to impact someone else before yourself. THANK YOU!

DATE: 2021-09-15
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Brown Bag, Poe, Lazlo, sticks, Kodiak
FNGs: attaché
COUNT: 9
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2021-09-13
AO: Patriot
Q: Spokes
PAX: Lucius, Lazlo, My Space, Wedding Singer, Big Short, CableGuy, Vila, Maj. Payne, Roadkill, 2 percent, Booking, Mayberry FNGs: Shake and Bake
COUNT: 15
WARMUP: Lap, Cherry Pickers, Willie Mays Hayes, Downward Dog, Worlds Greatest Stretch, Side Straddle Hop, Lap
THE THANG: 3 cones with coupons carry to each cone while group runs a lap. Each cone had 3 exercises 5-10-20 including burpees, squrls, body weight squats, alternating push ups, lunges, kettle bell swings, curls, overhead presses, and rows. MARY: LBCs, Flutter Kick, American Hammer, Supermans

COT: COT: We are what we repeatedly do, excellence is not an act but a habit.

DATE: 2021-09-13
AO: Burg
Q: Mater
PAX: Tink, Sparkler
FNGs: None
COUNT: 3
WARMUP: Review F3 Principals. SSH x20 / M.Phelps x 20 / Empire Walkers x 15 / arm Circles x 25 / bottom joggers x 15 / cherry pickers x 25

THE THANG:
11s with Iron Pax week 2 movements
Burpees & Squirrels
S2OH & Stars

MARY:
Pass the mic style. Plank Hold x 30 / Hammers x 20 / monkey jumpers x 15 / wide arm merkins x 30 / chuck norris merkins x 30

ANNOUNCEMENTS:
Sparkler – Men’s retreat with Cornerstone

COT:
Welcome to Burg Leadership men!