Category: Uncategorized

DATE: 2023-07-05
AO: Horizon-Ao
Q: Magoo
PAX: vplaxico, Purple Rain, SPINAL TAP, Median
FNGs: Tomb Raider
COUNT: 6
WARMUP: WMH, Abe Vigoda, Caterpiller merkins
THE THANG: Many, many trips to the 18 line and back with locomotion and breaks of all levels: bear crawl, sprint, caterpiller merkins, hand-clap lunges (both directions), nuckle-draggers, burpees, roll-over merkins, etc. MARY: LBCs and Superman
ANNOUNCEMENTS: Nope
COT: Try to vary your perspective.

DATE: 2023-07-05
AO: Compound
Q: Popeyes
PAX: citrus, Monte Karlo, Peanuts
FNGs: None
COUNT: 4
WARMUP: couple laps around the field with butt kickers, high knees, SSH, karaoke’s, arm circles, and merkins. THE THANG:
20 merkins and run to the 50.
20 SSH and run to the goal line.
20 mountain climbers (IC) and run to the 50.
20 body weight squats and run to the goal line.
20 burpees and run to the other goal line.

Rinse and repeat 4x.

MARY: 37 flutter kicks, 20 big boi situps, 20 LBC’s
ANNOUNCEMENTS: Ruck and float this Saturday
COT: Sometimes you are solving for the wrong problem. When you do, you don’t solve the problem. If your problem is not getting better, bring in another person to see if you are solving the right problem. When you have identified the right problem, you can apply the right treatment to fix the problem.

DATE: 2023-07-05
AO: Apollo
Q: Lightyear
PAX: Battleship
FNGs: None
COUNT: 2
WARMUP: SSH, arm circles, cherry pickers, leg stretched, mosey 1 lap. THE THANG:
– 40, 30, 20, 10, 20, 30, 40 Merkins, Big Boys, and Squat Jumps, with 1 lap after each round. Logged just over 2 miles and 200 reps of each workout. MARY: the 200 big boys took care of it.
ANNOUNCEMENTS: YHC on the Q this Friday at Sparta
COT: Impact! We all know the impact F3 has on the PAX, but what impact does F3 have on our community. If our AO or even the Region stopped tomorrow would the community notice? If no, then we need to step it up and make sure we’re having a positive impact beyond the gloom.

DATE: 2023-07-05
AO: Aerie
Q: Rocketman
PAX: Rocketman
FNGs: None
COUNT: 1
WARMUP: SSH, overhead claps, mosey
THE THANG:

Pick up a sandbag. Throw the sandbag. Move. Wash, rinse, repeat. Then do some step-ups to finish up the time.

COT:

Philip found Nathanael and said to him, “We have found him of whom Moses in the Law and also the prophets wrote, Jesus of Nazareth, the son of Joseph.” Nathanael said to him, “Can anything good come out of Nazareth?” Philip said to him, “Come and see.” John 1:45-‬46 ESV

Sometimes the most important things are hidden behind what we think isn’t important or maybe even good. Come and see… and bring a friend along.

DATE: 2023-07-05
AO: Patriot
Q: Lucius
PAX: Big Short, CableGuy, Lazlo, Legacy, Major Payne, Strange Brew, Smokey FNGs: None
COUNT: 8
WARMUP: Burpees; SSH; Cherry Pickers; Michael Phelps; Downward Dog; Cobra Kai; White-Claw Can Pick-Ups.

THE THANG:
PAX marked the 160th anniversary of the battles of Gettysburg and Vicksburg with 7 sets of 1863s — 18 Merkins + 63 exercises selected from BWS, Jump Squats, Lunge Steps, Reverse Lunges, Air Press, Overhead Claps, WWIIs, Toy Soldiers, American Hammers. Burpees mixed in as needed.

800 meter run (with breaks for lunge steps and bear crawls).

Pickett’s charge dodge ball.

MARY: Flutter Kicks

ANNOUNCEMENTS: Ruck+Float; Capital Region soliciting ideas for Invigorate Campaign investments.

COT: The US Civil War still interests many, despite the passage of more than 150 years. Some of this is the scope of the conflict and the personalities of those involved. But it also has to do with the way the conflict formed our current nation. From deep divisions, a united nation emerged. As you go through this week, seek common ground with those with whom you disagree. Conflict brings ruin. Try to build consensus in its place.