Category: Uncategorized

Date: 2024-04-15
AO: hamilton
Q: Defiance
PAX: Legacy, Goldfish, Popeye
FNGs: None
COUNT: 4

WARMUP: SSH, michael Phelps, itty bitty arm circles, Willie mays Hayes, down dog
THE THANG: The Murph x (1 – 45.8%). Circuits of AMRAP squats, merkins, and pull-ups. 45 seconds on : 15 seconds off. 3 cycles separated by Half mile moseys. MARY: 2 sets of 20x American Hammers, V-Ups, and Toy Soldiers
ANNOUNCEMENTS: The Murph Memorial Day weekend. 6/1 convergence at Roosevelt Island; details forthcoming.
COT: to the Q, The Murph appears daunting. Goal of today’s workout was to break down a big challenge into smaller pieces and slowly make progress.

Tags: hamilton, Legacy, Goldfish, Popeye

Date: 2024-04-13
AO: thefarm
Q: Sparky
PAX: Infinity, Squatter, Matthew – Running Man, F-No, Firehead, Pad Thai FNGs: None
COUNT: 7

WARMUP: ruck
THE THANG: 3 mike ruck around a private school. We noticed the “No Trespassing” sign on our way out. Doh! MARY:
ANNOUNCEMENTS:
COT: I rememberance of my friend Rob Forshea. I attended his funeral latter that day. Ron was 63 and lost battle with Parkinsons. Our prime directive is maintaining good health. F3 is a big part. Nothing else matters if you lose your good health. Many things are under our control. Control the controllable.

Tags: thefarm, Infinity, Squatter, Matthew – Running Man, F-No, Firehead, Pad Thai

Date: 2024-04-14
AO: mother-ruck-ing
Q: Ice Tea
PAX: Kodiak, Strange Brew, Popeye
FNGs: None
COUNT: 4

WARMUP: Nope

THE THANG: 3.5 mile ruck to Minor’s Hill and back. Almost took 66 until Strange Brew put me back on track. Discussed many things and YHC educated the PAX on the pecking order of prison gangs he learned from watching the movie Shot Caller. Yes, there is a JV squad.

MARY: That’s what the coffee’s for!

ANNOUNCEMENTS: None

COT: Don’t get thrown in prison under any circumstances.

Tags: mother-ruck-ing, Kodiak, Strange Brew, Popeye

Date: 2024-04-10
AO: thefarm
Q: Trolley
PAX: Lumbergh, Moneyball, Gator, Squatter, Sparky
FNGs: None
COUNT: 6
WARMUP: ssh, ibac, rockettes, wmh, cherry pickers, down dog, kobra kai, mosey around triangle
THE THANG: B.L.I.M.P.S. = 5 burpees, 10 lunge each leg, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats.
Matriculated down the field doing BLIMPS along each line and follow the leader with karaoke, back pedal, skips, and sprint in transit
MARY: pax choice (Freddie Mercurys, Noland Ryans, Flutter kicks, rosalitas, etc) ANNOUNCEMENTS:
COT: Introduced the PAX to the story of Col. Dale Dorman 2x purple heart recipient (Beirut & Vietnam) who referred to himself as a “Christian, husband, minister, and marine.” Dale put me in my place once when i insisted he didn’t need to stand to greet me (you may not but I need to, this is how I was raised). He was a man of integrity, strength, and love. Meditated on the verse:
2 Timothy 1:7 “for God does not give us a spirit of fear or timidity but of power, love, and self-control.” Ended in prayer.

Tags: thefarm, Lumbergh, Moneyball, Gator, Squatter, Sparky

Date: 2024-04-13
AO: thesandlot
Q: Boardwalk
PAX: Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None
FNGs: 1 None
COUNT: 6

WARMUP: SSH; MP; DQ; WMH; CP; DD; GSE; KK

THE THANG: Rings of fire with medicine balls and block ranging 10 – 35lbs (rotating weights between PAX every 10 reps for each exercise). Ring 1 (Upper body): 6 x 10 OH Press; 6 x 10 Curls; 6 x 10 Tricep Ext; 6 x 10 BO Rows; Bear crawl 2 x 40 Yd bear crawl; 2 x 40yd run. Ring 2 (Core): 6 x 10 WW3; 6 x 10 V Ups; 6 x 10 FKs; 6 x 10 LBC; 2 x 40yd SS Squat; 2 x 40yd run. Ring 3 (Lower body): 6 x 10 Lunges; 6 x 10 C Raises; 6 x 10 Squats; 2 Laps.

MARY: DD; KK

ANNOUNCEMENTS: Look for a blasts on Boneathon and CSAUPs

COT: Q’s thoughts on the reward of taking the time to invest in others.

Tags: thesandlot, Defiance, Fish Fry, Strange Brew, Vila, @Lotus, None