Category: Uncategorized

Date: 2025-04-07
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter, Infinity, Firehead, Running Man, Crystal
FNGs: None
COUNT: 6
WARMUP: ssh, wmh, neck rolls, Michael Phelps, calf stretch
THE THANG:
Merkins
Swats
Overhead claps
Glute bridges
More merkibs
Side lunges
Shoulder press
Wall sits
More merkins
Foreword lunges
Moroccan night clubs
Plank
Last of the merkins
Good morning
Swimmers
Flutter kicks
MARY:
Jane Fondas
Leg lifts
Sky divers
ANNOUNCEMENTS:
Squatter has Q on Wednesday. Bring coupons
COT:
“Have patience with all things, but cjefly have patience with yourself” St Francis DeSales

Tags: thefarm, Squatter, Infinity, Firehead, Running Man, Crystal

Date: 2025-04-08
AO: thegeneral
Q: Summit
PAX: citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo FNGs: None
COUNT: 10
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS, Cobra Kai

THE THANG:
– Fellowship Lap
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate mucho lego & smurf jacks
– Accelerated 4 corners…sprint between corners
– Corner 1: 5 burpees
– Corner 2: 5 burpees, 10 plank jacks
– Corner 3: 5 burpees, 10 plank jacks, 15 monkey humpers
– Corner 4: 5 burpees, 10 plank jacks, 15 monkey humpers, and 20 SSH – Tabata Set 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate commando & mountain climbers
– First and ten (11s on the grid iron)
– Start at 10 YL….1 WW1…sprint to opposite end zone… 10 merkins and sprint back to 20 YL then.. – 2 WW1..sprint to EZ and 9 merkins
– Repeat with advancing every 10 yards till get to opposite EZ and do 10 WW1 and 1 merkin – Tabata Set 3: (20 secs work, 10 secs rest X 8 sets)
– Alternate tempo squats & American hammers (PAX choice)
– Accelerated 4 Corners: Rinse & Repeat above but multiples of 3

MARY: IC LBCs and flutter kicks

ANNOUNCEMENTS: Happy Hour, Murph, Convergence and Boneathon…all on Slack

COT:
In dark times…sometimes we can only run to to the light..keep seeking the light….persevering….eventually the dark winter will turn to spring.

Stay strong and lean on each other. Let’s make the Gloom a place of light.

Tags: thegeneral, citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo

Date: 2025-04-08
AO: delphi
Q: Pop Fly
PAX: Rocket, Toolbox, Nano, Rambler, Peanuts, NOAA, Ashe
FNGs: None
COUNT: 8
WARMUP: It was a good warm up. Ashe was late and didn’t bring a coupon as directed. As such, he kind of sat off to the side and pretended to do stuff

THE THANG:
Part 1: TABATA (4 Sets / 3 Exercises) (40 on / 20 off)
– Coupon Curls
– Speed Skaters
– OH Press

Part 2: 5 – 5 – 5 (Triple Nickle)
– Partner Up / Start at the 50yd line with your partner – one partner runs to one goal line and back with Coupon, other partner runs to other goal line and back with coupon. – Wherever you meet, this is where you do your exercises
– 5 exercises, 5 reps each, repeat 5 times
1. Carolina Dry Docks
2. Monkey Humpers IC
3. Bonnie Blairs IC
4. Windshield Wipers IC
5. Merkins

Part 3: TABATA (2 Sets / 3 Exercises) (40 on / 20 off)
– Coupon Swings
– 1.5 Squats with Coupon
– Calf Raises (with coupon or on coupon)

MARY: BBS, Heels to Heaven, Pickle Pointers, LBCs, and 5 of something that Toolbox invented that only he really did.

ANNOUNCEMENTS: 24 April 2ndf convergence / MURPH, June convergence

COT: Success Comes From a Long Obedience in the Same Direction

Tags: delphi, Rocket, Toolbox, Nano, Rambler, Peanuts, NOAA, Ashe

Date: 2025-04-07
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream
FNGs: None
COUNT: 3
WARMUP: nope
THE THANG:
Suburbia ruck. Stayed on sidewalks due to recent rains for a 4.2 mile loop and a healthy 17:30 ave pace. Good conversations and planning for the near future. MARY: nope
ANNOUNCEMENTS:
1st and 2nd F events happening to the East with the larger region over the next month. Check new channel for updates or just ask. COT: shared a prayer about dealing with burden.

Tags: mondaynightruckers, Rocketman, Jetstream

Date: 2025-04-07
AO: acropolis
Q: Doodles
PAX: Rambler, Hightower, Peanuts, Gherkin
FNGs: None
COUNT: 5
WARMUP: ssh, arm circles, imperial walkers, cherry twists, down dog, WGS THE THANG:
Moseyed to the front and did in-place 11s.
Every round began with 5 burpees and then 11 spider Merlins / 1 Mike Tyson’s counting down and up on each exercise. Between the 11 exercises pax did 40 seconds of the following exercises. mtn climbers
Slalom skis
SSHs
Air squats
One leg squats
Other leg squats
lunges
Monkey jumpers
MARY:
Yes we did, each doing an exercise.
ANNOUNCEMENTS:
April 24th F2 and some other pax hiking in the woods, Murphy in May which we will go to George Mason for Pullup bars and so Rambler can practice his left hand turns. COT:
The Q decided to pivot off his planned COT as he had done throughout the whole Q and said the following: Like life this Q required adaptation. We don’t know the future and like raising kids, working with unruly colleagues or demanding Pax at a morning beat down, we must learn to adapt. We aren’t professionals at this. The only tools we have are what has been provided to us. Start with love your God and second love your neighbor as yourself. This requires we extend grace to our neighbor even when we may not want to. But if we follow these, may they guide us as we deal with unpleasant pax or unruly kids or co-workers who just can’t adult today or financial conditions we didn’t expect.

Tags: acropolis, Rambler, Hightower, Peanuts, Gherkin