Category: Uncategorized

DATE: 2023-05-06
AO: Olympus
Q: Pop Fly
PAX: Battleship, Nano, Doodles, Peanuts, Obadiah, Juneau, Monk FNGs: None
COUNT: 8
WARMUP: Some good stretches

THE THANG: Week 1: The Dee WOD
The Work:
4 Rounds for Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run

Part 2: Ultimate Frisbee

MARY: Achieved during ultimate

ANNOUNCEMENTS: Dad’s Camp (2 June), Regional 2F event on 24 May to celebrate the new Nantan’s rise to power. Long my he reign – Nan-tan’o

COT: Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun “Dee” Frazier was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee on August 9, 2016. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community.

Here’s is to one more day above the roses

DATE: 2023-05-05
AO: Farm
Q: Matthew – Running Man
PAX: Firehead, Sparky, Infinity, Chile
FNGs: None
COUNT: 5
WARMUP
Arm circles
SSH
Cherry pickers
Calf raises
Micheal Phelps

The THANG
Run to the end of the field.
90 seconds Bonnie Blairs
60 second wall sit
Bear crawl 1/4 of the field
Motivators
90 second plank
Crawl bear 1/2 field
90 second squats
60 second supermans
Inch worm 3/4 field of the field
60 second mountain climbers
90 second squat hold
Standing long jump to end of field
90 second lunges
90 second crunches

MARY
Flutter kicks
Penguin crunches
Big boy situps
J-Los

COT
Don’t do what makes you happy; do what’s right. Happiness is a byproduct of a well-lived life. You have to earn it.

DATE: 2023-05-05
AO: Horizon-Ao
Q: Poe
PAX: Disco, Short Rib, Anchorman, Kodiak, Old Bay, Sunshine, Big Short, CableGuy, Undertow, citrus, Lazlo FNGs: Attache, Blart
COUNT: 14
WARMUP: SSH, IW, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Down Dog, WGS, mosey 1 lap

THE THANG: 1 round Catch Me if You Can – perform 2 burpees, then catch partner who is running backward to other end line; switch and run back

Partner up at stations – Timer = farmer carry 60 lb dumbbell down sidewalk and back while other pax perform exercise at stations, then rotate; stations = merkins, step ups, wall dips, single leg toe touches, squats, sit ups

Ricky Bobbie 1 lap around parking lot

All pax lunge walk back and forth to school with 2 pax at a time farmer carrying 60 lb dumbbells

Mosey back to field for Mary

MARY: big boy sit ups, toy soldiers, Freddy Mercuries

ANNOUNCEMENTS: Memorial Day Murph location TBD, Dads Camp June 2-4, convergence June 17 likely at Patriot

COT: Fad workouts are making men weaker than prior generations with grip strength declining in Millenials and Gen Z compared to prior generations. We started fixing that today just by carrying heavy things around.

DATE: 2023-05-05
AO: Aerie
Q: Stewie
PAX: Passport, Lonestar, Rocketman, Chasqui, Yellow Jacket, Renaissance, MacGruber FNGs: None
COUNT: 8
WARMUP:
SHH
Wind Mills
Mountain climbers
Michael Phelps
Cherry Pickers
Bat wings
Mosey

THE THANG:
Cinco MdM (metodo de movimiento)

Relay objects around field.
1. Murderbunny cindy,
2. Rifle carry 45lbsand pill,
3. 45lbRuck shuffle tied to 50lbSandbag drag,
4. 80lb heavybag drag,
5. Bearcrawl bowling ball

PAX pick an available coupon to lug; all others mosey. Coupons move one time around the field to complete a round. As Mosiers pass a Coupon Lugger the coupon is exchanged making the former Lugger a Mosier and repeato to relieve the next PAX in succession. Only a Mosier can relieve a Coupon Lugger. Fat Cindy however remained lonely at the start because Fat Cindy doesn’t like to move much. We gave Fat Cindy some love by squatting with her 10x when passing by. We kept going until all items went once around 1/2 field. (50yd to sideline)

Repeato 2x

Ring of Fire – 8 Pax
Flutter kicks @Stewie
Burpees @MacGruber
Ankle Taps @Renaissance
Freddie Mercury @Rocketman
Big Boy Sit-Ups @Yellow Jacket
Shoulder Tap Merkins @Lone Star
American Hammer @Passport
Squats (a whole bunch of them) @Chasqui

Final round of Cinco MdM (called an audible to go 1/4 field due to time.

Motivators @ 8

MARY: Took care of Mary in ROF

ANNOUNCEMENTS:

1. Park Valley Church ( Haymarket) kickoff for the Mens Alliance Tribe tomorrow, May 6 at 7:45am located at overflow parking lot. Recurring weekly. 30min workout+30 min devotional.

2. Murph coming up. Need head count whos in heading out to Burke Lake or if we can get more participation by doing our own Murph locally. Either way the event is open to Pax, 2.0s, and M’s. Prepare by coming out to Murph Mondays at Broad Run Middle School.

3. Monthly 2.0 3rd Sat of the month. Sounds like some folks are traveling that weekend so need head count; potentially slide this month if it makes sense.

COT:
WoW
Friday is a day to finish your goals for the week.
It is a day to celebrate that which you set out to accomplish at the beginning of the week. Well done! -Bryon Pulsifer

The greatest teacher, failure is.
-Yoda

Think about your successes and failures over the past week and use today to reflect and plan how your going to attack the next.

Closing prayers

DATE: 2023-05-05
AO: Sparta
Q: Lightyear
PAX: Zeus, Bluegrass, K-Pop, Nano, Peanuts, Doodles, Flapjack, Hightower, Iron Eagle, Monte Karlo FNGs: Roadhouse
COUNT: 12
WARMUP: SSH, cherry pickers, failure to launch, down dog into cobra, and a fellowship paced mosey lap THE THANG:
– Run 200m, jog 200m
– walk lunge 100m, sprint 100m, jog 200m,
– gave the legs a quick break with 10 Burpees and 25 Merkins
– hit bleachers for 2x up and down followed by 15 dips and 10 Merkins then 3x up and down followed by 30 dips. – Made our way back to the track for 100m walking lunge, 100m sprint, 100m jog. – 15 burpees (peanuts idea), and Eskimo merkins
– jog 200m, Sprint 100m, high knees 100m
*in total the PAX covered 1.60 miles
MARY: American Hammer, Pickle Pounders, and Toe Touches
ANNOUNCEMENTS: K-Pop taking SPARTA site Q, dads camp 2 Jun, 2nd F 24 May IHO our new Nantan, Nano! And get ready for the Murph.
COT: core principles vs being open minded. One does not cancel out the other… you can have core principles that your unwilling to bend on, that doesn’t mean you’re close minded. Know who you are and what you stand.