Category: Uncategorized

Date: 2025-03-05
AO: thefarm
Q: Matthew – Running Man
PAX: Lumbergh, Pad Thai, Squatter, Firehead, Raphael, Gaudi, Lil’ Gaudi FNGs: 2 Gaudi, Lil’ Gaudi
COUNT: 7
WARMUP
Beet pickers
Willy Mays Hayes
Don quixotes
Arm circles
Mosey

THE THANG
Perform the following exercises tabata style

1. Erkins
2. Squats
3. Lunges
4. Plank
5. Burpees
6. Mountain Climbers
7. Glute bridges

FNG naming ceremony…
Welcome Gaudi and Lil’ Gaudi!

COT: My daughter and son-in-law purchased a row home in DC, which included several fruit trees in the backyard. As we were clearing the backyard, we discovered a hidden cement sidewalk along the side of the yard, directly underneath the fruit trees (in raised boxes)! Because the roots had nowhere to go, the trees suffered and had to be pulled up.
Focus on your roots, focus on what’s most important in your life, focus on the eternal and weighty things, and everything else will be healthy and in order.

Tags: thefarm, Lumbergh, Pad Thai, Squatter, Firehead, Raphael, Gaudi, Lil’ Gaudi

Date: 2025-03-05
AO: compound
Q: Gherkin
PAX: Popeyes, Battleship, Rambler, Roddick, Hightower, Yardbird FNGs: None
COUNT: 7
YHC is feeling the pressure to post this backblast quickly, before Rambler shames me by doing it first.

WARM UP
SSH, Hillbillies, Imperial Walkers, Little bitty arm circles, M Phelps, WMH, Down Dog, WGS, Cobra Kai

THE THANG
AMRAP – 4 sets of 3 exercises
45 seconds work & 15 seconds rest
1 minute rest in between sets
1 Mucho Leggos
2 Squats
3 Bobby Hurleys

Jump & Burp
• Start the sideline, take 5 broad jumps and do 1 burpee.
• Repeat, adding 1 burpee until you reach 10.
• Turn around and repeat down to 1 burpee.

Motivators from 10

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• The Murp – Memorial Day
– Many Book club – Rambler to edit and provide more details. – Convergence – Sat. June 7
• Announcement Channel
– Rambler to edit and add more announcements.

COT
YHC is too quick to move on when something good happens and not pause to appreciate it. Fortunately my M sees things more clearly. She had to cajole and shame YHC to take some time to celebrate a small success of our daughter two days ago. It took some work, but it was well worth it. Don’t let opportunities to celebrate others (especially your kids) and pass you by.

Tags: compound, Popeyes, Battleship, Rambler, Roddick, Hightower, Yardbird

Date: 2025-03-05
AO: horizon-ao
Q: Disco
PAX: Kodiak, Purple Rain, Attache’, Magoo, SPINAL TAP, Enron FNGs: None
COUNT: 7
WARMUP: SSH, Abe Vigoda, WMH/RVEx, d dog/WGS, OYO. Fellowship lap
THE THANG: Pax finished 8 innings before Mary. Each inning had a mode of motion, body weight exercise repeated 5/10/15/20x at 1st/2nd/3rd/Home, and a coupon exercise 25x: 1st: Run. Merkins. Curls.
2nd: Yves Poll. Jump squats.overhead press.
3rd: karaoke (out). T- stabilizers. Coupon squats:
4th: karaoke (in). Shoulder taps. Mike Tysons.
5th: high knees. Overhead claps. Kettlebells.
6th: one way run. Bobby Hurleys. Grave diggers.
7th: run. Squats. Thrusters.
8th: Home Run Trot w/ swagger. Round the worlds.
MARY: Each One Pick One: box cutters, penguin crunches, flutters, j Los, WWIs, etc. ANNOUNCEMENTS: Some sort of something in June.
COT: When uncertainty measures are high – in life, not just the equities markets – check your assumptions, be generous with your attention to your loved ones, stay engaged with your fellow travelers, and know that support and a listening ear is as close as Friday coffeeteria.

Tags: horizon-ao, Kodiak, Purple Rain, Attache’, Magoo, SPINAL TAP, Enron

Date: 2025-03-05
AO: thepatriot
Q: Boardwalk
PAX: Wedding Singer, Fiddler, bogey, Lucius, Bob the Builder, Overthrow, Ice Tea, Rim Fire, Memento, CableGuy, Shake ‘n’ Bake, SAAS, Strange Brew, Walker, Lazlo, citrus FNGs: None
COUNT: 17
WARMUP: SSH; MP; DQ; CP; WMH; DD; WG; CK

THE THANG:

SET 1: 10 8-count man makers; 20 yd RC/FC; 10 burpees; 20 yd RC/FC; 10 plank jacks; 20 yd RC/FC; 10 merkins; 20 yd RC/FC; 10 Thrusters; 20 yd RC/FC—Repeat set in reverse.

SET 2: 800 Meter: 400 karaoke straights and jog turns; 400 sprint straights and jog turns.

SET 3: 10 WW; 20 yd MB/LW; 10 WW2; 20 yd MB/LW; 10 WW1; 20 yd MB/LW; 10 LBC; 20 yd MB/LW; 10 chest press; 20 yd MB/LW—Repeat set in reverse.

SET 4: 400 Meter: Space invader straights and jog turns.

MARY: CP; DD; CK

ANNOUNCEMENTS: Watch the Channel.

COT: Leadership shows itself in many forms. You can step up and lead an event; you can lead by example; and you can develop leaders in others. Leadership is as much about action as it is a state of mind. Live the Latin saying “Non-Ducor. Duco.”, which means “I am not led. I lead.”

Tags: thepatriot, Wedding Singer, Fiddler, bogey, Lucius, Bob the Builder, Overthrow, Ice Tea, Rim Fire, Memento, CableGuy, Shake ‘n’ Bake, SAAS, Strange Brew, Walker, Lazlo, citrus

Date: 2025-03-04
AO: theaerie
Q: Stewie
PAX: Trifecta, Chasqui, Stewie
FNGs: None
COUNT: 3
WARMUP:
• Ssh/Frankenstein
• Buttkicker/Willie mh
• Cherry pick/Arm circles
• Michael phelps/Quad stretch hold fence

THE THANG:
Leave coupons at corner by gate.
As we do running exercise every time we pass coupons do exercises, 47 reps for each day between Fat Tuesday and Easter then resume the run.

Soccer field perimeter divided I to 6 markers, 4 corners and midfield. Must stay together and pass soccerball while running.

Start at midfield.
Jog to corner
Sprint 1
Jog 1
Sprint 2
Jog 1
Sprint 3
Jog 1…till all 6
Finish with final coupon exercise for 5 total

1. Thruster x47
2. Squat x47
3. Curls x47
4. Kbell x47
5. Row x47

MARY:
• Dead bug x12
○ On back arms up, legs at 90degrees. Alternate straightening opposite arm/leg. • Plank-ups x12
• Side plank hip dip x12
• Canoe hold x25sec hold
○ Lie flat outstretched arms/legs
○ Raise shoulder and feet up few inches
• Freddie Mercury x12

ANNOUNCEMENTS:
Mar 22…Mens Conference
Mar TBD 12mi speed ruck
https://www.parkvalleychurch.com/mensconference

COT:
Shared some Mardi Gras facts and prayed for small miracles.

Tags: theaerie, Trifecta, Chasqui, Stewie