Category: Uncategorized

DATE: 2023-07-13
AO: Olympus
Q: Hightower
PAX: Rambler, Battleship, Monk, Peanuts, Doodles, Hoolihan, Rollingstone FNGs: None
COUNT: 8
WARMUP:
Butt kickers, high knees, Frankenstein, high knee skips, karaoke, lots of legs stretching.

THE THANG:
Fellowship laps around LBSS. Mixing in intervals: run/walk, Ricky Bobby, Burpee Bobby. After 2 laps around building, broke group in 2 Heats.
Pays to be a Winner:
Sprint 100 yards, 10 merkins, sprint back.
Fastest guy gets to pick how we run the next lap around building. Race #1: Hoolihan won
Another lap
Race #2: Battleship won
Final lap

MARY:
Quick round of flutter kicks

ANNOUNCEMENTS:
Prayer for Rambler’s step dad battling cancer.
9/11 stair climb, falls on Mon. Meet up at 0430, IBeam & Stewie on Q

COT:
Thank you to each of you for taking The Daily Red Pill today. Would be too easy to take the Blue pill, fartsack and don’t post. But coming out helps each of us build our Guardrails to stay on the hard track. This hard work pays off both physically and mentally. Prayers to each of you to continue to push yourselves further.

DATE: 2023-07-12
AO: Compound
Q: Obadiah
PAX: Popeyes, Hightower, Doodles, Sam Adams, Roddick, Lazlo, Peanuts, Poe, Yardbird, Monk FNGs: None
COUNT: 11
WARMUP: rockettes, hillbillies, cherry pickers, down dog, slow merkins (20), SSH (100) THE THANG:
3 rounds of the same w/ block

Curls
Thrusters
Leg over blocks
Merkins on block
Overhead press

Timer is 2 PAX run/1st round included some trash pick up of the field including heroic dirty sock pick up from the former Nantan. Leadership right there.

MARY: dying cockroaches, penguin taps, lbcs, flutter kicks, merkins w/ a run around the circle ANNOUNCEMENTS: 9/11 climb
COT: listen to the F3 podcasts; arrival is a wasted state of mind, get after the journey with those you are journeying with.

DATE: 2023-07-12
AO: Apollo
Q: Lightyear
PAX: Lightyear
FNGs: None
COUNT: 1
WARMUP: SSH, down dawg/cobra Kai, arm circles, and 1 lap
THE THANG: 30 min EMOM 3 rounds. During “rest” I carried the coup up and down the football field and did 1 lap after round 1 0 – 10 min: 12 push press (odd min) & 12 burpees (even min)

10-20 min: 20 squats (odd min) & 20 KBS (even min)

20-30 min: 12 push press (odd min) & 12 burpees (even min)

MARY: na
ANNOUNCEMENTS: TBD at Sparta
COT: TBD at Sparta

DATE: 2023-07-12
AO: Farm
Q: Moneyball
PAX: Lumbergh, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, Imperial Walker, Hillbilly, Beet Pickers, Willie Mays Hays, arm circles, World’s Greatest Stretch, mosey lap

THE THANG:
Elevensies – “plump baker” (squat+calf raise) & Carolina Dry Dock Lt. Dan halfway across soccer field
LBC
One PAX runs across field and back, others do:
-WWI
-Merkins
-lunges
-“Inchworm” (walk hands from high plank to down dog)

MARY:
Toy Soldiers, mountain climbers, box cutters, penguin crunches, American Hammer/Vagner Twist, flutter kicks, plank

ANNOUNCEMENTS:
Ruck & Float, check Slack for details and stuff we might be missing

COT:
I have a co-worker who can be frustrating to work with, and yesterday seemed like it was going to be one of those days. We ended up having a constructive conversation in which I learned a lot from him and we made progress on a common issue that came up. Funny enough, I wasn’t as frustrated when I took the time to listen and cooperate. This is a challenge for me and for others to work on seeing the human side of things, which helps us become more patient and understanding.

DATE: 2023-07-12
AO: Horizon-Ao
Q: Magoo
PAX: citrus, 2 percent, Legacy, Fish Fry, Kodiak, vplaxico, Purple Rain, Defiance, Disco, SPINAL TAP FNGs: Attache, Main Frame
COUNT: 13
WARMUP: Stretchy things, 120 SSH (10 per available pax)
THE THANG: A-B-C
A) Short calisthenics (K2, Plyo K2, Bobby Hurley, No Surrender, Sumo Stamp etc) B) 2X18 meter mosey (skip, caterpiller, captain morgan, deadleg crawl, etc)
C) keep busy until all complete (butt kicker, cross-jacks, imaginary jump rope etc)

MARY: LBC, Groaning Plank Saw
ANNOUNCEMENTS: Welcome @Main Frame!
9/11 Stair Climb is . . . a . . . sometime in mid-September. Be ready. COT: Embrace the Q-juice.