Category: Uncategorized

DATE: 2023-05-08
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Doodles, Zeus, Peanuts, Sam Adams
FNGs: None
COUNT: 5
WARMUP:
Stretching & warm ups

THE THANG:
1 mile run
(6) rounds:
5 burpees
10 merkins
20 air squats
1 mile run

MARY:
Ran out of time

ANNOUNCEMENTS:
Regional 2F: Weds, May 24. Solace in Falls Church
Murph: Mon, May 29

COT:
Grit, starting the morning doing my hard things, breaking sweat. Makes the rest of the day just a bit easier.

DATE: 2023-05-09
AO: Delphi
Q: Pop Fly
PAX: Obadiah, Nano, Rambler, Lightyear, K-Pop, Rocket, Ashe, YNAB, Peanuts, Battleship, Doodles FNGs: None
COUNT: 12
WARMUP: SSH, Squats, Lunges, Merkins, WMHs, World’s Best Goodest Stretch, Mike Phelps THE THANG: Zachary Tellier WOD
The Work: 5 Rounds Total
Round 1:
– 10 Burpees
– 100yd run
Round 2:
– 10 Burpees
– 25 Push-Ups
– 100yd run
Round 3:
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100yd run
Round 4:
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 100yd run
Round 5:
– 10 Burpees
– 25 Push-Ups
– 50 Lunges
– 100 Sit-Ups
– 150 Air Squats
– 200yd run

MARY: PAX performed a wall sit. While on the wall, sitting, PAX shared their profession and what was on their plate, or worrying them about their job today.

ANNOUNCEMENTS: Dad’s Camp, 2F Event

COT:
Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

DATE: 2023-05-09
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Cannoli, FIFA, Wildcat
FNGs: Mumford
COUNT: 6
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Carolina Dry Docks x 15 OMC
Michael Phelps – 15 IC
Hairy Rockettes 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG: Playground of Pain (and Murph-prep)

Break into groups and 2 rounds until 0635
Forward lunges x30 single count (all stations keep going until lunge is finished) Australian Pull Ups
Big Boy sit-ups
Squats
Step-ups
Merkins
MOSEY 2x playground track, 2nd lap add karaokes

REPEAT with backward lunges 30x single count
MOSEY 2x playground track, 2nd lap add high knees for half, then asskickers for 2nd half

REPEAT with stationary lunges 20x single count
MOSEY 2x playground track, skip during 2nd half of 1st lap, 2nd half of 2nd lap

MARY:
LBC x20 IC
Protractor (5-6 angles, 5 count hold each)
X-factors x 15 IC
reverse crunches x15 IC
American Hammers x 10 IC
Flutters 10 x IC
Scissors 10 x IC

COT: don’t let little stressors get you down, keep perspective on the big picture

DATE: 2023-05-08
AO: Mondaynightruckers
Q: Stewie
PAX: Rocketman, Spooks, MacGruber, Jetstream, Blip
FNGs: FNG Bobby (Spooks)
COUNT: 6
WARMUP: None
THE THANG:

4.55 mi loop…Nice rapid elevation gains inside the park and leveled out for the home stretch. 17.8 min/mi Nice pace, boys considering sandbags coupled with terrain. Coupon-swaps were generally prompted by someone having that feeling something is crawling up your shorts…its tick season!!! Pretty much everyone was pulling them buggers off.

MARY: None
ANNOUNCEMENTS:

1. 2.0 Workout will slide to another weekend due to nearly everyone being out of town or committed to something on May 20. Look for separate message in channel. 2. Only 3 weeks left till the Murph!
3. Rocketman is helping PAX in the Blueridge Region to plant new flags in Middleburg and Berryville.

COT:
Talked about F3, core principles, etc.

(This message loosely taken from a past sermon but seemed appropriate based on conversations tonight)

Have integrity
Do not attempt to compartmentalize your life and let sin enter into one area of your life and expect everything to be OK as long as that part of your life doesnt affect all the others. (Heavy drinking, porn, lying to your boss, courting a co-worker as a married man, etc) This is the Titanic myth.

The Titanic was designed with multiple isolated chambers to allow it to float if the hull was breached and any two of its chambers were flooded.

Same goes for your life. Wear the shield of God with you always, do not let sin sneak in and takeover any part of you. The part you try to compartmentalize will eventually flood, fill-up, and will take the rest of you down.

Have integrity in all that you do, in all aspects of your life. Be whole.

DATE: 2023-05-08
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Brown Bag, SPINAL TAP, sticks, Mr Haand, Obadiah, Disco, Purple Rain, Kodiak FNGs: Blart, Attache
COUNT: 12
WARMUP: SSH, yoga-like stretches, perfect stretch, high-hands squats
THE THANG: Four-corners. Audience participation, name your own adventure, enter and exit the bear-crawl zone MARY: LBCs, break dancers, WWIs, plank saw
ANNOUNCEMENTS:
COT: Q left the exercise selection and rep number up to the PAX. Q was not disappointed; wishes to take a nap.