Category: Uncategorized

Date: 2024-10-14
AO: ao-the-bullpen
Q: Stewie
PAX: Peloton, Trolley
FNGs: None
COUNT: 3

WARMUP:
1 Burpee
SSH
2 Burpees
Don Quioxte
3 Burpees
Cherry Pickers
4 Burpees
Imperial Walkers
5 Burpees
Michael Phelps
6 Burpees
Plank Jacks
7 Burpees
Bat Wings
8 Burpees
Worlds Greatest Stretch

THE THANG:
Deconstructed Burpee

Round 1
Home
20 air squats…beartrap (bear crawl while dragging coupon with foot) to 1st

1st base
20 air squats+20 peter parkers…beartrap to 2nd

2nd base
20 air squats+20 peter parkers+20 creature merkins…beartrap to 3rd

Had discussion if Creature Merkin was the right name for this awful exercise. YHC thinks he read it in a backblast somewhere. Holding plank position with one hand on coupon and other hand on ground. Pivot at feet and walk hands over coupon to opposite side and do a merkin with one hand on coupon and other on ground. Repeato.

3rd base
20 air squats+20 peter parkers+20 creature merkins+20 Bobby Hurleys … beartrap to home

Home
20 air squats+20 peter parkers+20 *merkins+20 Bobby Hurleys+10 burpees

*Modified as needed to regular merkins.

MARY:
LBC
Flutter
BBS
American Hammer
Boat/Canoe (Peloton)
Nolan Ryan (Trolley)

ANNOUNCEMENTS:
Oct 19…Pax on parade
Oct 26…Old Rag
Nov 9…Grunt

COT:

When you cheat on foods or decide to fartsack and skip a beatdown: 1 day, turns to 2, 2 turns to a week, and may turn to a month off and instilling a bad habit that’s hard to break.. Before you know it, your getting soft and turdlike.

Compound Effect, Darren Hardy
“Forget about willpower. It’s time for why-power. Your choices are only meaningful when you connect them to your desires and dreams. The wisest and most motivating choices are the ones aligned with that which you identify as your purpose, your core self, and your highest values. You’ve got to want something, and know why you want it, or you’ll end up giving up too easily.”

The key word in this quote that resonates with me is ”aligned”. Make all of your small daily decisions with your goal in mind and ask yourself, does this decision bring me closer or further from my goal? Small incremental changes will compound.

Stay strong-willed and focused, make the small daily decisions to move you toward your goals. In the longrun the compounded effect of years if small disciplined decisions yields drastic results.

Tags: ao-the-bullpen, Peloton, Trolley

Date: 2024-10-14
AO: horizon-ao
Q: Classified
PAX: Disco, Kodiak, Magoo, 2 percent, Attache’, sticks, 0
FNGs: 1 0
COUNT: 7
WARMUP: Side Straddle Hop, Arm Circles, Michael Phelps, Single Leg Dead Lifts, Willy Maes Hayes, Cherry Pickers, Hip Openers, Butterfly Stretch
THE THANG: Fellowship Lap, Farmers Carry, Bear Crawl, Crawl Bear, Spiderman Pushups, Murder Bunnies, Crab Walks, Froggers, Monkeys, Donkey Kicks, Bird Dogs, Farmers Carry to the 50, Jog to the End Line, Jog Backwards to the 50, Farmers Carry Home to the End Line, Bear Crawl, Crawl Bear, Rows MARY: LBCs, Super Man, Nolan Ryan, Can Openers
ANNOUNCEMENTS: Coming up The Grunt, Old Rag Hike
COT: Just Do It. Thank you to the men of Horizon for the peer pressure to Q and encouragement to get out and go. Also a prayer for Nicholas Rados, his family, friends, and especially our friend sticks. Nicholas lost his life in a car accident this weekend and is a friend of many 2.0s and his family is a friend of many of our PAX.

Tags: horizon-ao, Disco, Kodiak, Magoo, 2 percent, Attache’, sticks, 0

Date: 2024-10-14
AO: hamilton
Q: Gherkin
PAX: AI, Defiance, Legacy, Peanuts, Popeye
FNGs: None
COUNT: 6

WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai

THE THANG
In the preblast, YHC asked the pax to show up with a weighted vest or backpack with a few pounds stuffed in it. Since Toolbox wasn’t here, there was a 100% compliance rate.

3 sets of exercises with 45 seconds of work and 15 seconds of rest, while wearing a weighted vest. 1 minute of rest between sets

Set 1
1 Merkins
2 Shoulder Taps
3 Tempo Merkins
4 High Plank
5 No cheat merkins
6 Tempo squats
7 Lunges – left leg
8 Lunges – right leg
9 Calf Raises
10 Al Gore
11 Side Plank Left
12 Side Plank Right
Set 2
13 Wide Arm Merkins
14 Shoulder Taps
15 Diamond Merkins
16 High Plank
17 Merkin & Rotation
18 Back Lunge – Right Leg
19 Back Lunge – Left Leg
20 Calf Raises
21 Al Gores
22 Tempo Squats
23 Low Plank
24 High Plank

Set 3
25 Staggered Merkins
26 Shoulder Taps
27 Hand Release Merkins
28 High Plank
29 Hindu Merkins
30 Curtsey Lunge Left
31 Curtsey Lunge Right
32 Tempo Squats
33 Calf Raises
34 Al Gore
35 American Hammer
36 Low plank

MARY
See above

ANNOUNCEMENTS
Grunt on 11/9, 7am to about 9am at Lincoln Memorial
Old Rag hike in 2 weekends

COT

A lot of people say, “I’d like to lose a few pounds” but don’t prioritize it because they think a few pounds is not really that big of a deal. But as the pax experienced, even a few extra pounds makes exercises we all do on the regular, significantly harder.
Hopefully this will motivate us to either lose those few pounds that we’ve been wanting to lose or stay disciplined to not put them back on – especially as the holiday season approaches.
Finally, YHC hopes that it gives us more empathy to FNGs and guys we are trying to EH – this stuff gets significantly harder and can be intimidating, especially if they have a few extra pounds – YHC will work to be more encouraging and understanding.

Tags: hamilton, AI, Defiance, Legacy, Peanuts, Popeye

Date: 2024-10-14
AO: thepatriot
Q: SAAS
PAX: CableGuy, Hobbyhorse, Boardwalk, Ice Tea, Lucius, Sunshine, Couch Potato, Gandalf, Skymiles, Roadhouse, Booking, Wedding Singer, Rimfire FNGs: 1 Rimfire
COUNT: 14

WARMUP: the usual plus sun salutations
THE THANG: deck of cards!!!

Spades: Merkins
Diamonds: SSH
Hearts: big boys (on a bed of nails)
Clubs: lunges
Jokers: lap

MARY: none
ANNOUNCEMENTS: grunt and old rag
COT: YHC is looking for a career change, looking for good cards

Tags: thepatriot, CableGuy, Hobbyhorse, Boardwalk, Ice Tea, Lucius, Sunshine, Couch Potato, Gandalf, Skymiles, Roadhouse, Booking, Wedding Singer, Rimfire

Date: 2024-10-14
AO: acropolis
Q: Crop Duster
PAX: Obadiah, Atlas, Peanuts, Monk, Hightower, Pop Fly, Crop Duster FNGs: None
COUNT: 7

WARMUP: cherry picker, overhead press, lung and back, double U orlds greatest stretch, M – something that started with an M, Burpees, U – I forget, Side straddle hop, run a lap THE THANG: each excercise was an 8 count by all present …..56 reps
Curls, lap, overhead press, lap, LBC, Lap, Up the bleachers, Lap, M – I forgot what we did for M but it was fun, Lap, Bench press, Lap, Upright Row, Lap, Single leg squat, lap
MARY: we spelled Columbus by air writing with our legs off the ground , we added an extra O because Pea it’s requested it ANNOUNCEMENTS: Haymarket car pull, Veterans Day in DC
COT: “You can’t cross the ocean without losing sight of the shore” Christopher Comumbus

Tags: acropolis, Obadiah, Atlas, Peanuts, Monk, Hightower, Pop Fly, Crop Duster