Category: Uncategorized

Date: 2024-04-12
AO: thefarm
Q: Squatter
PAX: Firehead, IKEA, Moneyball, Infinity, Matthew – Running Man FNGs: None
COUNT: 6
WARMUP:
SSHs
Grady Corns
Don Quijote
Willie Mays Hayes
Imperial Walkers
Mosey around the triangle

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Merkins
200 – LBC
300 – Squats
100 – Merkins

Weird ring of fire: Bonnie Blairs and Hillbilly

MARY:
Rosalitas
Penguin Crunches
Rope climbers
American Hammers
A few other exercises as suggested by the PAX

ANNOUNCEMENTS:
Road cleanup Sat. April 27
Ruck tomorrow (Saturday)
Running Man has Q on Monday

COT:
Discipline is conditioning your brain to not give a crap if it’s hard or it hurts or it sucks. If it needs to get done, it gets done.
“Doing hard things” is a habit that must be practiced, or, like all habits, it will be lost.

Tags: thefarm, Firehead, IKEA, Moneyball, Infinity, Matthew – Running Man

Date: 2024-04-12
AO: horizon-ao
Q: sticks
PAX: Classified, Mr Haand, Kodiak, Attache’, Brown Bag, Disco, Gherkin, 3 mile, SPINAL TAP FNGs: None
COUNT: 10
WARMUP: IW, Hillbillies, Don Quixotes, SSH, Stretching
THE THANG:
Test 1: Run as many laps as possible in 12 minutes
Test 2: Stand without your hands
Test 3: Put on your socks, shoes, and tie your shoes while balancing on one foot Test 4: As many Merkins as possible
Test 5: As many WW1’s as possible

MARY: Stretching it out
ANNOUNCEMENTS: Boneathon, Convergence
COT: Thankful for the season change, warmer weather, and earlier sunlight.

Tags: horizon-ao, Classified, Mr Haand, Kodiak, Attache’, Brown Bag, Disco, Gherkin, 3 mile, SPINAL TAP

Date: 2024-04-12
AO: sparta
Q: Megatron
PAX: Obadiah, Peanuts, K-Pop, Blue Steel, Megatron, NOAA
FNGs: None
COUNT: 6

WARMUP:
Side straddle hop, Michael Phelps, air, squats, Mercians, lunges

THE THANG:
Short jog 50 deadlifts, 50 hand release push-ups, 50 jump squats, 50 clean and press, 50 mountain climbers, 50 flutter kicks, 50 clean and press, 50 jump squats, 50 hand release push-ups, 50 deadlifts, short jog

MARY:
Walk-outs, 90-90, stretching of the hip flexor

ANNOUNCEMENTS:
Trash pickup on 20 April (?) along Rolling Road
Murph 27 May – prep on going on Mondays at GM

COT:
Life is busy and our schedules reflect this. Typically if it’s scheduled or in our calendar, it has a priority. Don’t forget to prioritize and schedule time with those that are important to you to just have time with them.

Tags: sparta, Obadiah, Peanuts, K-Pop, Blue Steel, Megatron, NOAA

Date: 2024-04-12
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
WARMUP:
8 Side Straddle HOP Squares
8 imp Walkers
8 hillbills
8 WMH
8 trunk bends
8 snowboarders
8 forward Lunges

THE THANG:
Amphitheater Crawls
Alternating OYO Crawl Bear- Bear Crawl – Crab Walk – Duck Walk In between each lap mix in 1 to 3 exercises
10 Side Straddle Hops
10 Air Squats
10 Fwd Lunge
17 Merkins
10 Dirty Dogs
10 Knee Sweepers
10 Plank-to-Torso Taps
47 Plank Jacks

MARY: Outta Time
ANNOUNCEMENTS: Good news on the homefront (Re: Ms. Lillian)
COT: let’s stay true to our spiritual practices in the midst of society’s tug to the totally secular

Tags: atlantis, Smokee, Windtalker

Date: 2024-04-12
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Hightower, Old Bay, Shake ‘N’ Bake, Arson, Spud, Popeyes, Strange Brew, Hobbyhorse, bogey, citrus, Ice Tea, Legacy, Booking; Overthrow; Jenner; Groundhog; Pepco; Fritz-Hume; Pillsbury; MySpace;, None FNGs: 1 None
COUNT: 22

WARMUP: SSH; DQ; MP; CP; WMH; DD; KK
THE THANG:

Sets 1 & 2 (repeat):
-Lap;
-50 yds (10yd broad jump + 10 burpees, 10yd lunge + 10 V-ups, 10yd reverse lunge + 10 burpees, 10yd right-side SS Squat (aka space invader) + 10 V-ups, 10yd left-side SS squat + 10 burpees); -50 yds (10yd bear crawl + alternate 10 merkins and 10 shoulder taps)

Set 3:
-Lap;
-100 yds (10yd broad jump + 10 WWI; 10yd lunge + 20 LBC; 10yd reverse lunge + 10 DK-R, 10yd right-side SS Squat + 10 DK-L, 10yd left-side SS squat + 10 CR); 10yd broad jump + 10 SP-right leg lift, 10yd lunge + 10 SP-left leg lift, 10yd reverse lunge + 10 AH; 10yd right-side SS Squat + 10 GP, 10yd left-side SS squat + DD/KK)

Finish: Lap

MARY: None

ANNOUNCEMENTS: Sandlot tomorrow; look for blasts on CSAUP upcoming and training; Boneathon; Prayers for brothers Lazlo and @Defiance and their families; good memories re Major Payne.

COT: The little things. Q was reconnected with a former colleague this week who shared appreciation for how early investment in her career—basic things like taking a few extra minutes to explain things, showing genuine interest in her development, and giving a push/helping hand when needed—really changed the trajectory of things for her. The experience reminds us not to lose sight of how much the little things we can do for others can really make a difference.

Tags: thepatriot, CableGuy, Hightower, Old Bay, Shake ‘N’ Bake, Arson, Spud, Popeyes, Strange Brew, Hobbyhorse, bogey, citrus, Ice Tea, Legacy, Booking; Overthrow; Jenner; Groundhog; Pepco; Fritz-Hume; Pillsbury; MySpace;, None