Date: 2025-04-21
AO: thepatriot
Q: bogey
PAX: Flipper, citrus, Ice Tea, CableGuy, Anchorman, Lucius, Shake ‘n’ Bake, Smokey, Wedding Singer, Walker, Fiddler, Memento, Prestige, Coconuts, Enron FNGs: None
COUNT: 16
WARMUP: SSH, MPs, HBs, MNCs, WMH, CPs, DDog, Kobra Kai
THE THANG: 5 rounds of 4-ct exercises at 11-reps each, various modes of travel between each round.
Round 1
11 Merkins IC
11 Copperhead coupon squats IC
11 Blockees
Rifle carry 55yds, 10 shoulder taps IC
Farmer carry return
Round 2
11 Merkin Jacks IC
11 Imperial Squat Walkers IC
11 Blockees
Mosey to 45yd line, Bearcrawl 55yds to opposite goal line, 10 mtn climbers IC Return mosey
Round 3
11 Knerkins/Chuck Norris IC
11 Monkey humpers IC
11 Blockees
Mosey to opposite goal, 10 shoulder taps IC
Bearcrawl 55yds, mosey back to start
Round 4
11 T-Merkins IC
11 Forward Lunges IC
11 Blockees
Rifle carry 55yds, 10 mtn climbers IC
Farmer carry return
Round 5
11 Merkin Jacks IC
11 Reverse Lunges IC
11 Blockees
Bat wings (keep arms up until recover)
20 LBACs IC forward, 1x 10-ct
20 LBACs IC reverse, 2x 10-ct
20 Seal Claps IC, 3x 10-ct
20 Overhead Claps IC, 4x 10-ct
Recover
MARY: 55 flutter kicks IC
ANNOUNCEMENTS: 2nd F event this Thursday in Falls Church, check the announcements channel
COT: YHC shared a recent conversation with his 11yr old on the subject of regret. She expressed a gnawing sense of regret over not skiing a specific run before the end of the spring break ski trip. YHC turned the situation into a (brief!) learning opportunity by introducing the subject of gratitude – gratitude for all the amazing ski runs she already enjoyed, gratitude for the 9” of powder that fell on the mountain, gratitude for the physical ability that enables her to ski, and gratitude for being on a ski trip in the first place, etc. YHC used this small “r” regret situation to help introduce the concept that life can be filled with regrets, both for things done and for things not done. And the importance of trying not to focus only on the regrets and instead trying to focus on all the things in her life that she can be grateful for. This is a lifelong journey. This practice is not easy. YHC believes this practice of gratitude is a daily practice that takes intentionality. YHC encouraged the PAX to practice daily gratitude. YHC thanked the HIMs for showing up in the gloom to help him celebrate 55 years of life. Thank you, men!
Tags: thepatriot, Flipper, citrus, Ice Tea, CableGuy, Anchorman, Lucius, Shake ‘n’ Bake, Smokey, Wedding Singer, Walker, Fiddler, Memento, Prestige, Coconuts, Enron
