Category: Uncategorized

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Capoot IPC Zero Day

DATE: 2021-09-03
AO: Loco
Q: Shute
PAX: Leonidas, Boone, CrotchRocket, Mudder, Hoff, Bobcat, Beaver Nugget, De La Rocha, Nolan, Anchorman, Ronaldo, Aragorn, Pre, Gilligan FNGs: None
COUNT: 15
WARMUP: SSH, Cherry Pickers, Windmill, DD, Lerkins, Cobra Kai THE THANG: Week 0 IPC
– 100 Merkins
– 2 laps
– 75 Merkins
– 3 laps
– 50 Merkins
– 4 laps
– 25 Merkins
– 5 laps
MARY: None
ANNOUNCEMENTS: 9/11 Stair Climb and Men’s Leadership Breakfast next Saturday. Pick one and be there!
COT: Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

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Merkins, Squats, and Abs

DATE: 2021-08-28
AO: Farm
Q: Infinity
PAX: Vintner, Chile
FNGs: None
COUNT: 3
WarmUp: Copperhead Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and 500m Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
My 10 Plyo pushups,
15 8-count Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec squat hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
60-sec elbow plank, and
⅛ mile run

Round 6:
10 Dry-Docks,
15 Squat-Lunges,
20 LBCs, and
⅛ mile run

Round 7:
10 Hand-release pushups,
45-sec Leg Raise Hold (left leg),
45-sec Bird Dog (left arm), and
⅛ mile run

Round 8:
10 Diamond pushups,
45-sec Leg Raise Hold (right leg),
45-sec Bird Dog (right arm), and
⅛ mile run

5-10 Jack Webb’s

CoT:
“If you want to win, you must be good enough to beat the ref!”
Who is the “ref” in your life? What person or situation beyond your control is standing between you and success? No matter what we’re trying to accomplish, there’s always a barrier of some kind to overcome, and it’s often something over which we have no control.
Instead of focusing on the barriers, let’s work to become so good that we’ll succeed no matter how many bad calls the ref may throw at us. If you want to win, don’t complain about things beyond your control. Just be good enough to beat the ref.

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Run & Fun

DATE: 2021-08-31
AO: Atlantis
Q: Grease Monkey
PAX: Jonathan E. Crittenden, Deflator, Rogue, Bratwurst, Infinity FNGs: True North
COUNT: 7
Run around the Navy Yard, stopping to do workouts, such as the following: 10-1 Motivators, 5-10 Squats and Al Gores, Peter Parkers, Roundhouse Kicks, Bonnie Blairs, and 10-1 Jack Webbs.