Category: Uncategorized

DATE: 2023-04-29
AO: Olympus
Q: Nano
PAX: Nano, Major Payne, Doodles, Popeyes, YNAB, Lazlo, Roddick FNGs: None
COUNT: 7
WARMUP: SSH, T-bone Merkins, Air Squats, Don Quixote, WMH, Rockettes THE THANG:
The PAX circled up for a Tabata style workout as follows:

7 PAX
3 medicine balls separated by 1 or 2 PAX in the circle. Those with the ball did 40lb – 1 mediburpee
30lb – 2 mediburpee
20lb – 3 mediburpee
and passed the ball on to the next PAX.

When the timer stopped, the PAX without a ball ran to 50 yd and back. Those with the ball did: 40lb – 5 yd and back bear crawl with ball
30lb – 10 yd and back bear crawl with ball
20lb – 15 yd and back bear crawl with ball

The work time was 40 s
The Run/Crawl/ Rest 60s
5 rounds (one round is work + rest)
2 cycles (60s rest between cycles)

During each of the rounds, the PAX without a ball did:
1. Air Squats – IC
2. SSH – IC
3. Merkins – OYO
4. Forward lung/reverse lung
5. Turkish Get-Ups no weight

Penalties:

If a PAX doesn’t make it back before the rest ends, everyone does one burpee at the end. No burpees were imposed, except for the 4 at the beginning for the late comers.

Followed by Doodles led ultimate frisbee, full field.
MARY: During frisbee.

ANNOUNCEMENTS: Dad’s Camp, Cleveland Monthly Challenge, Popfly Monthly Challenge, Apollo Launch (this Wednesday), May is metal health awareness month. Every Friday at Patriot this will be the focus of the Q’s COT and folks will get there early for a few labs to talk it out.

COT: Q-Source Foundation: Disruption – To lead someone means disrupting their status quo. It means they need to be pushed to do things they normally wouldn’t have – this is something that normally won’t happen on its own. At the same time, that means as a leader, you must disrupt. You cannot lead someone to advantage without first causing this disruption. Therefore, if we want to grow, we need to get comfortable with getting outside our comfort zone. And, to lead we must also get comfortable with pushing others outside their comfort zone as well. There are good and bad approaches to pushing others, but there are no magic words that will get someone to move to advantage without disruption. Start doing it, get used to it, and build leaders.

DATE: 2023-04-29
AO: Farm
Q: Sparky
PAX: Gekko (Keith Capp), Infinity
FNGs: None
COUNT: 3
WARMUP: SSH, beet pickers, wMH, surrenders, arm circles, calf stretches THE THANG:
Band workouts
2x rounds each
Dead lift
Lateral raises
Bent over rows
Merkins
Biceps curls
Upright rows
Pull apart
Squats

MARY: wall sit
ANNOUNCEMENTS:
COT:
You learn to speak by speaking, to study by studying, to run by running, to work by working, and to live by loving. All those who think to learn in any other way are deceiving themselves. Saint Francis de Sales

DATE: 2023-04-28
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Old Bay, Gherkin, Poe
FNGs: Blart
COUNT: 6
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, OYO 30 THE THANG:
Seven of diamonds – instead of running to 4 corners of the field, we stayed out of the rain and did IWs, planks, Al Gores, high knees between reps Set 1 – Burpees x7
Set 2 – Merkins x14
Set 3 – 4 count flutter kick x21
Set 4 – Squats x28
Set 5 – 4 count Plank Jacks x21
Set 6 – 4 count LBC x14
Set 7 – Lunge Walk to wall and back

COT – The bad news is you’re falling through the air, nothing to hang on to, no parachute. The good news is, there’s no ground. … it’s easy to fall prey to the “if/when x happens, then it’ll be all good and I’ll be happy” … it’s an illusion. There’s no magical thing/place that fixes all of life’s problems. This is it, try to enjoy the ride.

DATE: 2023-04-28
AO: Patriot
Q: sticks
PAX: Legacy, Ice Tea, Sunshine, bogey, Big Short, Fish Fry, CableGuy, Bone, Anchorman, Strange Brew FNGs: None
COUNT: 11
WARMUP: SSH, Hillbillies, Don Quiotes, Stretching
THE THANG:
Aerobic Test: The Pacer
Strength Test: Big Boy Situps + Mercans
Flexibility Test: Sit and Reach + (22 Burpees – # of people who passed the sit and reach)

Extra Credit:
Monkey humpers + Squats + Field Sprint
Dirty Dogs + Donkey Kicks + Diamond Mercans + Field Sprint
Bonnie Blairs + Imperial Walkers + Field Sprint

MARY: Plank Saw, Box Cutters, LBC’s
ANNOUNCEMENTS:
May is mental awareness month
Ice Tea is new Patriot Site Q

COT: Keep my buddy Rasheed in your thoughts and prayers today. Going in for major surgery today.

DATE: 2023-04-28
AO: Sparta
Q: Lightyear
PAX: Zeus, Nano, Peanuts, Battleship, Flapjack
FNGs: None
COUNT: 6
WARMUP: pax starting with some SSH and we waited for 🥜 to roll in… then some 🍒 pickers, hairy rockets, arms circles and a mosey in the rain. THE THANG:
– Thang 1 – 10 min EMOM with your favorite coupon. 10 Curls, 5 Merkins, 10 shoulder presses, 5 Merkins. Totally upper body burn out! – Then the PAX hit a Ricky Bobby around the school to cool down in the rain.
– On to Thang 2- ladder workout with reps of 5, 4, 3, 2, 1, 2, 3, 4, 5 of Burpees, Air Squats, Merkins, Big Boys. MARY: just enough time for some American Hammer, Pickle Pointers, and WWIs ANNOUNCEMENTS: dads camp 2 June, Murph prep, and K-Pop taking site Q for Sparta!
COT: Get Right, Live Right, and Leave Right. We all need Gaurd rails in place to sometimes get back to Get Right.