Category: Uncategorized

Date: 2024-10-09
AO: compound
Q: Popeyes
PAX: Hightower, Skidoos
FNGs: None
COUNT: 3
WARMUP: SSH, Merkins, World’s greatest stretch, down dog, various leg stretches, etc mosey THE THANG:
10 pull ups, 20 merkins, 30 squats. Mosey to target parking garage.

Run the target parking garage – sprint the ramps – to the top floor. 10 burpees, 20 merkins, 30 squats. Mosey to underground.

10 pull ups, 20 merkins, 30 squats. Mosey back to Target garage.

Run the ramps. 10 burpees, 20 merkins, 30 squats. Mosey back to the cars.

MARY: I think we did some.
ANNOUNCEMENTS: Yes
COT:
There were some big events this week (death of a relative, a friend’s loss of job, a tough situation with a daughter). When we ask “why” it usually has a negative perception (why did this have to happen). But maybe we can intentionally put a positive feeling around it to help us get through it and see the silver lining.

Tags: compound, Hightower, Skidoos

Date: 2024-10-15
AO: thegeneral
Q: Legacy
PAX: citrus, Popeye, Hobbyhorse, Lazlo
FNGs: None
COUNT: 5

WARMUP: SSH, JEJ, Hillbilly, LBAC, WIlly Mayes Hayes, Michael Phelps, Cherry Pickers, DD WGS
THE THANG: An escalator/ pyramid; reps followed by a lap. The reps were 5 Blockees, 10 Overhead Press, 15 Squats, 20 Curls, 15 Coupon Flutters, 10 Ground to Air w/coupon, 5 WWIII; 8 laps totaling 2 miles MARY: Flutters, Toy Soldiers, LBCs
ANNOUNCEMENTS: Old Rag 10/26, Aerie Jeep Pull Parade this weekend, the Grunt 11/9
COT: The W-L community has just had its 2nd loss to a teenage driver / alcohol related fatality in less than 3 years. Early this past Saturday, 1/4 mile south of where we have Coffeeteria on Fridays. In addition to that one, it was only two years ago that Braylon Meade was killed by a teenage drunk driver at the intersection of Williamsburg and Old Dominion in 2022. For Yorktown, there was a significant crash at the end of North Glebe Road early in the Pandemic, So the data points are 2020, 2022, and 2024. YHC has two boy teenage drivers (16/17) and having those guys out there is a constant worry. Worst thimg about being a parent! This is an opportunity for male leadership in my house.

Tags: thegeneral, citrus, Popeye, Hobbyhorse, Lazlo

Date: 2024-10-15
AO: thegeneral
Q: Legacy
PAX: citrus, Popeye, Hobbyhorse, Lazlo
FNGs: None
COUNT: 5

WARMUP: SSH, JEJ, Hillbilly, LBAC, WIlly Mayes Hayes, Michael Phelps, Cherry Pickers, DD WGS
THE THANG: An escalator/ pyramid; reps followed by a lap. The reps were 5 Blockees, 10 Overhead Press, 15 Squats, 20 Curls, 15 Coupon Flutters, 10 Ground to Air w/coupon, 5 WWIII; 8 laps totaling 2 miles MARY: Flutters, Toy Soldiers, LBCs
ANNOUNCEMENTS: Old Rag 10/26, Aerie Jeep Pull Parade this weekend, the Grunt 11/9
COT: The W-L community has just had its 2nd loss to a teenage driver / alcohol related fatality in less than 3 years. Early this past Saturday, 1/4 mile south of where we have Coffeeteria on Fridays. In addition to that one, it was only two years ago that Braylon Meade was killed by a teenage drunk driver at the intersection of Williamsburg and Old Dominion in 2022. For Yorktown, there was a significant crash at the end of North Glebe Road early in the Pandemic, So the data points are 2020, 2022, and 2024. YHC has two boy teenage drivers (16/17) and having those guys out there is a constant worry. Worst thimg about being a parent! This is an opportunity for male leadership in my house.

Tags: thegeneral, citrus, Popeye, Hobbyhorse, Lazlo

Date: 2024-10-14
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Trifecta, Stewie, Blip, Jetstream, Double Tap FNGs: None
COUNT: 6

WARMUP:
This was a mental warmup…Messing with tow straps, trouble shooting hitch, etc

THE THANG:
2nd time pulling a jeep in prep for the parade. This time we attached a loaded trailer for some
EC, and we liked it! Pulled the trailer with jeep around the parking lot. For 1/4 mile.

After about 30 min, grabbed our rucks and sandbag and started a 3.5 mile wooded trail ruck through Long Park for uneven sort-of technical terrain and plenty of undulating hills. YHC ran over time by a few minutes.

MARY: nope
ANNOUNCEMENTS:
Oct19… Parade
Oct26…Old Rag
Nov 9…Grunt

COT:
Was rushed due to overage in time, so gave condensed version. The main idea is to care for people who need help, and give without recognition.

Told quick summary of recent experience and how it made us feel to be anonymous.

Paraphrased LUKE 10:31-37 (NKJV).

Closing prayers.

Tags: mondaynightruckers, Rocketman, Trifecta, Stewie, Blip, Jetstream, Double Tap

Date: 2024-10-14
AO: ao-the-bullpen
Q: Stewie
PAX: Peloton, Trolley
FNGs: None
COUNT: 3

WARMUP:
1 Burpee
SSH
2 Burpees
Don Quioxte
3 Burpees
Cherry Pickers
4 Burpees
Imperial Walkers
5 Burpees
Michael Phelps
6 Burpees
Plank Jacks
7 Burpees
Bat Wings
8 Burpees
Worlds Greatest Stretch

THE THANG:
Deconstructed Burpee

Round 1
Home
20 air squats…beartrap (bear crawl while dragging coupon with foot) to 1st

1st base
20 air squats+20 peter parkers…beartrap to 2nd

2nd base
20 air squats+20 peter parkers+20 creature merkins…beartrap to 3rd

Had discussion if Creature Merkin was the right name for this awful exercise. YHC thinks he read it in a backblast somewhere. Holding plank position with one hand on coupon and other hand on ground. Pivot at feet and walk hands over coupon to opposite side and do a merkin with one hand on coupon and other on ground. Repeato.

3rd base
20 air squats+20 peter parkers+20 creature merkins+20 Bobby Hurleys … beartrap to home

Home
20 air squats+20 peter parkers+20 *merkins+20 Bobby Hurleys+10 burpees

*Modified as needed to regular merkins.

MARY:
LBC
Flutter
BBS
American Hammer
Boat/Canoe (Peloton)
Nolan Ryan (Trolley)

ANNOUNCEMENTS:
Oct 19…Pax on parade
Oct 26…Old Rag
Nov 9…Grunt

COT:

When you cheat on foods or decide to fartsack and skip a beatdown: 1 day, turns to 2, 2 turns to a week, and may turn to a month off and instilling a bad habit that’s hard to break.. Before you know it, your getting soft and turdlike.

Compound Effect, Darren Hardy
“Forget about willpower. It’s time for why-power. Your choices are only meaningful when you connect them to your desires and dreams. The wisest and most motivating choices are the ones aligned with that which you identify as your purpose, your core self, and your highest values. You’ve got to want something, and know why you want it, or you’ll end up giving up too easily.”

The key word in this quote that resonates with me is ”aligned”. Make all of your small daily decisions with your goal in mind and ask yourself, does this decision bring me closer or further from my goal? Small incremental changes will compound.

Stay strong-willed and focused, make the small daily decisions to move you toward your goals. In the longrun the compounded effect of years if small disciplined decisions yields drastic results.

Tags: ao-the-bullpen, Peloton, Trolley