Category: Uncategorized

Date: 2024-05-04
AO: thefarm
Q: Sparky
PAX: Squatter, Firehead
FNGs: None
COUNT: 3

WARMUP: Rick
THE THANG: 3.75 Ruck
MARY:
ANNOUNCEMENTS: Squatter has Q Monday
COT: Family and community are key to long term happiness. We discussed how to prioritize Damian’s community as we age.

Tags: thefarm, Squatter, Firehead

Date: 2024-05-03
AO: thepatriot
Q: CableGuy
PAX: Boardwalk, Bone, bogey, Smokey, citrus, Lazlo, Legacy, Short Rib, My Space, Flipper, Pepco, Shake ‘N’ Bake, Anchorman, SAAS, Ice Tea, Skymiles, Picasso, Defiance, Spokes, Maguire, 2 percent FNGs: None
COUNT: 22
WARMUP: SSH, Imperial Walker, Arm Circles, Tardy Burpees, Cherry Picker, Down Dog, Cobra Kai, Fellowship Lap THE THANG:
T1:
Murder Bunny to the 20, jog back; MB to the 50, jog back; MB to the goal line, hold.
Farmers Carry to the 20, 5 Blockees; Rifle Carry to the 50, 5 Blockees; FC to the 30, 5 Blockees; RC to the goal line, 5 Blockees T2:
Mosey to the Arena
20 Merkins EMOM x 10 Minutes = 120 Merkins
Mosey to the Basketball Court for 20 Copperhead Squats IC
T3:
Mosey back to the goal line
Bear Crawl to the 20, jog back; BC to the 50, hold; Crawl Bear to the 30, hold; Crawl Bear to the goal line T4:
Ricky Bobby around the track, approx. 800M
MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Boneathon Sunday 5/26, Bone will advise on halfway point, 10 miles remaining and 6 miles remaining. Convergence Saturday 6/1.
COT: Think of how good it feels to be seen, especially when it’s someone you don’t expect to see you. Consider folks you haven’t seen in a while and check in with them.

Tags: thepatriot, Boardwalk, Bone, bogey, Smokey, citrus, Lazlo, Legacy, Short Rib, My Space, Flipper, Pepco, Shake ‘N’ Bake, Anchorman, SAAS, Ice Tea, Skymiles, Picasso, Defiance, Spokes, Maguire, 2 percent

Date: 2024-05-03
AO: sparta
Q: Hightower
PAX: Obadiah, Doodles, Ashe, Crop Duster, NOAA, Peanuts, Dunder, Monte Karlo, DRPAX: 88 from GoldRush FNGs: None
COUNT: 10

WARMUP:
A few warmup exercises, then stretching. PAX lined up for Paint the Lines, shuffle. Then moved to fellowship jog, butt kickers, high knees, continued jog to bottom of hill around the corner from WSHS.

THE THANG:
Fight the Ups, enjoy the Downs
Start on the bottom, 20 Merkins
Sprint to top of hill
20 air squats
Recovery jog down the hill
Rinse & Repeat (5) times

Fellowship jog back to school, then around campus.

MARY:
Flutters and LBC’s

ANNOUNCEMENTS:
Boneathon May 26
Murph Challenge May 27
Capital Anniversary Convergence June 1

COT:
The pursuit of Happiness is Not a destination. More that’s it’s enjoying the highs, over the lows in life. Most of us are fathers and we need to help our kids understand how we achieve happiness, sadly it’s not thru social media. We need to persevere thru the up hill struggles so that we can enjoy the down hill moments in life.

Tags: sparta, Obadiah, Doodles, Ashe, Crop Duster, NOAA, Peanuts, Dunder, Monte Karlo, DRPAX: 88 from GoldRush

Date: 2024-05-03
AO: horizon-ao
Q: Magoo
PAX: Classified, Kodiak, Mr Haand, Sparky, vplaxico, Bellhop, Poe, SPINAL TAP FNGs: None
COUNT: 9
WARMUP: Michel Phelps with steps, chaturanga dandasana, fellowship slalom lap
THE THANG: Team 1 carries weight through slalom course; Team 2 performs an exercise. Lather, rinse, repeat. MARY: part of the thang
ANNOUNCEMENTS:
COT: Stay in shape. Don’t be that guy.

Tags: horizon-ao, Classified, Kodiak, Mr Haand, Sparky, vplaxico, Bellhop, Poe, SPINAL TAP

Date: 2024-05-01
AO: compound
Q: Popeyes
PAX: Hightower, Poe, Doodles, Monte Karlo, Roddick, Obadiah
FNGs: None
COUNT: 7
WARMUP: jogging, butt kickers, high knees, ssh, arm circles both ways, arm presses, merkins, karaoke and possibly a few other things THE THANG:
10 pull ups
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

Run the stairs

10 burpees
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

Run the stairs

10 pull ups
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

Run the stairs

10 burpees
20 merkins
30 body weight squats
20 big Boi situps
10 LBC’s

MARY: flutter kicks, a few others
ANNOUNCEMENTS: bone-a-thon, convergence, murph
COT: figure out who your 6 pall bearers are and who you might be pall bearers for.

Tags: compound, Hightower, Poe, Doodles, Monte Karlo, Roddick, Obadiah