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thepatriot BLBRM

Date: 2024-09-13
AO: thepatriot
Q: Lazlo
PAX: CableGuy, My Space, Big Short, Daaa Auditor, Boardwalk, bogey, Anchorman, 2 percent, 3 mile, citrus, Pilsbury, Ice Tea, Flipper, SAAS, Maguire, Jag, sticks, Strange Brew, Kodak, Jenner, Goldfish, Legacy, Lucius, Disco, Overthrow, Coxswain, Prestige, Phoenix FNGs: None
COUNT: 29
Iron Pax Week 1 says it all, but I’m not done. It was dark this morning and hard to measure the enthusiasm among the PAX, but I’m going to estimate it somewhere between awe-inspiring and colossal. Y’all were clearly not deterred by Week 0 and were ready to go. In terms of complexity the workout was north of just doing a bunch of thrusters and burpees, and also just a bit north of where it would be nice to have a white board, or maybe even a cheat sheet. But nobody thought of that. So we got on with it. We also decided unanimously (among all people interviewed by the Q) that broad jump burpees are just not a good way to get places.

WARMUP: SSH, imperial walkers, willie mays hayes, cherry pickers, michael phelps, downward dog, wgs, cobra kai

THE THANG: PAX lined up on the goal line. 3 burpees on a 4 minute EMOM. “11’s” with thrusters (10 to 1) at the goal line and HR merkins (1 to 10) at the 30 yd line. For rounds 1-5 of 11s, the travel to the 30 and back was: bear crawl, lunges, broad jump burpees, run, and murder bunny (rev. MB to return). For rounds 6-10, repeat.

MARY: None

ANNOUNCEMENTS: 364 days til hockey tryouts 9/11 stair climb.

Please keep Lucius’ nephew, Robert, and the rest of the family in your prayers after a serious mountain biking accident left him in really bad shape.

COT: The Q relayed a story told to him on 9/11/2001 by an older guy who had lived through WWII in Great Britain. Things happen from everyday struggles to major life changing events. Lean on each other to keep at it and not give up hope.

Tags: thepatriot, CableGuy, My Space, Big Short, Daaa Auditor, Boardwalk, bogey, Anchorman, 2 percent, 3 mile, citrus, Pilsbury, Ice Tea, Flipper, SAAS, Maguire, Jag, sticks, Strange Brew, Kodak, Jenner, Goldfish, Legacy, Lucius, Disco, Overthrow, Coxswain, Prestige, Phoenix

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horizon-ao A kinder, gentler Iron Pax Week 1, sort of

Date: 2024-09-13
AO: horizon-ao
Q: Fish Fry
PAX: Attache’, Magoo, Bellhop, Groundhog, SPINAL TAP, 3 mile, Bone FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, World’s greatest stretch, cat-cow, windshield wipers
THE THANG: The Q wasn’t even sure he would make it out today, but made a rough idea of a plan last night in case no one took Q on Friday based on Iron Pax for the week. The 11s used were much more reasonable and didn’t involve harming bunnies.

Squat Thrusters-Jog across field-Hand Release Merkins
Bent over Rows-Backward run to middle of field-bonnie blairs IC Skull Crushers-Karaoke-Squats
MARY: LBCs, Pike Ups
ANNOUNCEMENTS: Grunt on November 11. Need volunteers. Gratitude for 9-11 climb. Mourning for Investigator David.
COT: Moment of silence for 9/11 and Inspector David, followed by key point from a book I’m reading called Living LIfe Backwards on Ecclesiastes. The only certainty we have in life is death. Solomon tells us to learn from that. Live in a way and treat others with an eye to how you will be remembered at your funeral.

Tags: horizon-ao, Attache’, Magoo, Bellhop, Groundhog, SPINAL TAP, 3 mile, Bone

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theaerie Ipc wk1 (mod)

Date: 2024-09-13
AO: theaerie
Q: Stewie
PAX: Lonestar, Just Jim, gabe, Peloton, Halo
FNGs: 1 Halo
COUNT: 6

WARMUP:
SSH
Cherry picker
Batwings
Learning to phelps
Mountain climbers
Don quixote
Willie mays hays

THE THANG:
A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout. EMOM starts the workout with first set of 3 burpees.
The rest of the work is as follows:
Exercise then 30 Yard Traverse Up
Exercise then 30 Yard Traverse Back
10 Thrusters Bear Crawl 1Merkin Bear Crawl
Decrease thrusters by 1 and increase merkins by 1 after each round Lunge
Broad Jump
Ru
Murder Bunny & Resurrection
Bear Crawl
Lunge
Broad Jump
Ru
Murder Bunny & Resurrection
Bear Crawl

Songorama

Flowers 3:30
Sally up stand up
Sally down hold squat

MARY:
Roxanne 3:00
Big boy sit up on Roxanne, leg raise on red-light

ANNOUNCEMENTS:
Oct19…Haymarket parade
Oct26…Old Rag
Veterans Day…Grunt

COT:

Hand everyone a piece of paper
Write down what you would remove from your life to be closer to god. Throw it in the trash.

“Therefore, if you are offering your gift at the altar and there remember that your brother or sister has something against you, leave your gift there in front of the altar. First go and be reconciled to them; then come and offer your gift.” ‭‭Matthew‬ ‭5‬:‭ 23-24 ‭NIV‬‬

Tags: theaerie, Lonestar, Just Jim, gabe, Peloton, Halo

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thefarm Coupon Strength Training

Date: 2024-09-13
AO: thefarm
Q: Infinity
PAX: F-No, Firehead, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 5

Warm up: Don Quixotes, Cherry Pickers, Willy Mays Hayes, Michael Phelps, World’s Greatest Stretch, and LBACs.

The Thang:
2RFT 10 reps, IC, with coupon:
– Coupon Shoulder Presses
– Bulgarian Split Squats, left leg
– Bulgarian Split Squats, right leg
– Bent Over Coupon Rows
– Derkins
– Reverse Lunges, left leg
– Reverse Lunges, right leg
– Weighted Calf Raises
– Squat-Curl-Press
– Coupon Swings

Mary: Coupon Chest Press, Coupon Tricep Pullovers, Sweat Angels, Legs over coupon raises, Flutter Kicks w/coupon, LBCs with coupon, and Elbow Plank hold with feet on coupon.

CoT: Reflections on what I learned about leadership and taking tge initiative during the 9/11 Stair Climb. Leadership does not have to be given; truly leadership is stepping up and taking the initiative, but no one else dares.

Tags: thefarm, F-No, Firehead, Sparky_The Farm, Matthew – Running Man