Category: Uncategorized

Date: 2025-03-26
AO: horizon-ao
Q: Purple Rain
PAX: Kodiak, vplaxico
FNGs: None
COUNT: 3
WARMUP:
– willie mays hays
– Cherry pickers
– Imperial walkers
– Hill billy
– Little bitty arm
– Side straddle hop
– Downward dog
– Upward dog
– World’s greatest stretch
THE THANG:
Ran the neighborhood, stopped at each street named for a college that didn’t make March Madness this year. Marshall University
– Merkens
– Bobby hurleys

Ohio University;

– Squats (quads)
– Dips (arms)

University of Virginia

– Calf Raise (calf)

Franklin University;
Plank punch (core)

University of Massachusetts;
– Copperhead Squats (quads)
– Plank jack (core/legs)

Rhode Island University;
Seal clap (rest)

MARY: sprint
ANNOUNCEMENTS: none
COT: today is National Purple Day, March 26; wear purple to Increase awareness of epilepsy

Tags: horizon-ao, Kodiak, vplaxico

Date: 2025-03-25
AO: freestate
Q: Horshack
PAX: Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill FNGs: None
COUNT: 8
WARMUP:
• SSH x 25 IC
• Chinooks x 12 IC forward and reverse / narrow and wide
• Swing Billies x 12 IC
• Alarm Clocks x 12
• Windmills x 12 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 12 IC
• Walkout Cobra-Kai x 5
• Cherry Pickers x 12 IC
1. THE THANG:
2. Playground of Pain x 3 rounds
3. 1. Bear Crawler sets the pace
4. Decline merkins
5. 2. Squats
6. 3. Dips
7. 4. Step Ups
8. 5. Pull Ups
Between Rounds
1. Jacobs Ladder 5-4-3-2-1
MARY:
• Box Cutters x 12 Each Way IC
• Leg Lift Rosalitas x 12 IC
• Plank-o-rama IC x 12-12-12-12-12
• Flutters x 12 IC long & slow / 12x IC short and fast
– Stretch-o-rama

ANNOUNCEMENTS:
– Appalachian Trail – Roanoke Section Hike – April 25-28
– Looking for a chance to push yourself and experience some fellowship in the backcountry? – Dates: Weekend of April 25th – April 27th
– Duration: 3 Days (Friday–Sunday)
– Mileage: Approx. 40 miles
– Prep & Planning: See the backpacking channel in Slack
– Point of Contact: Rambler or Citrus
– If you’re interested in hitting the trail, now’s the time! Reach out and lock in your spot.

COT:
– Springtime Renewal – clearing away the old and making room for the new
– One of the areas where we can make room is by getting rid of things making us upset in our lives, things that piss us off and consume our emotional and mental energy
– One popular approach is to look at the 3 major sources of upset – some think these are the only sources of frustration or disappointment: – An unmet expectation – something we expect to happen, and it hasn’t
– A thwarted intention – something we intend to do or that we’ve committed ourselves to doing, like a personal goal, and our plans for accomplishing it aren’t going the way we intended, they’ve been blocked or interfered with
– An undelivered communication – some message you need or want to share to someone or multiple people, but that you’ve withheld – Do an inventory of what’s making you upset and which source it comes from.
– Realize you’re in control of each of these sources of upset – what you expect, intend, and communicate are all in your control

Tags: freestate, Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill

Date: 2025-03-25
AO: thegeneral
Q: Legacy
PAX: Hobbyhorse, Gherkin, Lazlo, citrus, Coxswain, @enron, @door_dash FNGs: None
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: thegeneral, Hobbyhorse, Gherkin, Lazlo, citrus, Coxswain, @enron, @door_dash

Date: 2025-03-25
AO: theaerie
Q: Lonestar
PAX: Trifecta, Stewie
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Move from corner of the field to center. At corner, 5 burpees, 10 merkins, 20 squats. At center rotate set of 20 abs (X factor, Freddie Mercury, flutter kicks & box cutters)

30 second wall stand followed by 5 jump squats (2 sets)

Bench dips and step ups 3 set
MARY:
ANNOUNCEMENTS:
COT:
There is glory in each of our story’s.

Tags: theaerie, Trifecta, Stewie

Date: 2025-03-24
AO: acropolis
Q: Obadiah
PAX: Atlas, Battleship, Peanuts, Hightower, Rambler, Monk
FNGs: None
COUNT: 7

WARMUP: SSH, HB, WMHs, Good mornings, down dog, mtn climbers, WGS THE THANG:
1 WWIII 25 yard broad jump 10 burpees, run to goal line and back to 25 yard line, bear crawl home 2 WW3 25 yard lunge walk 9 burpees repeat above
3 WW3 25 yard broad jump 8 burpees
Repeat above
Until
10 WW3 25 yard lung walk 1 burpee
Repeat above, crawl home

MARY: 50 lbcs for Rambler
ANNOUNCEMENTS: street clean up
COT: Blessed are the low in spirit for theirs is the Kingdom of Heaven. – Matthew 5:3

Pride is dangerous. Thinking too highly of ourselves is risky and leads to mistakes. lack of self awareness leads to folly and poor judgment.

This is not low self esteem which is in itself a form of pride. This is purposing the value of valuing others ahead of you.
Examine yourself and recognize your need for eternal rescue. Right size yourself in view of an almighty creator.

Tags: acropolis, Atlas, Battleship, Peanuts, Hightower, Rambler, Monk