Category: Uncategorized

DATE: 2023-06-09
AO: Patriot
Q: CableGuy
PAX: Elvis, Smokey, Strange Brew, Lazlo, Ice Tea, bogey, Jag, My Space, Jenner, Brown Bag, Bono, citrus, Big Short, Major Payne, Booking, Anchorman FNGs: None
COUNT: 17
WARMUP: SSH, Arm Circles, Cherry Picker, WM Hayes, Arm Circles, Down Dog, Cobra Kai THE THANG:
Running, meandering generally to around and from Horizon AO, per the following: Run three minutes
Stop and do 20 Squats, 5 Burpees, 20 Merkins
x10 rounds
Good for a 5K, 200 Squats, 50 Burpees and 200 Merkins.
MARY: None
ANNOUNCEMENTS: World’s worst bachelor party Saturday (Congrats Traveler!), Convergence 6/17
COT: Welcoming group pulls PAX back in from breaks and injury rehab. Welcome back Brown Bag, Elvis and down range frequent flyer Bono.

DATE: 2023-06-09
AO: Horizon-Ao
Q: Legacy
PAX: 3 mile, sticks, Disco, Kodiak, Old Bay, Hancock
FNGs: Jump the Shark, Heiress, Kitty Hawk
COUNT: 10
WARMUP: SSH, Imp Walkers, Hill Billy, LBAC, Cherry pickers, Down Dog, WGS
THE THANG: circuit 3x with Bonnie Blair, Merkins, Freddie Mercurys, Smurf Jacks, Mountain Climbers, Run. Then ULTIMATE MARY: n/a
ANNOUNCEMENTS: sandlot tomorrow 0700; Farewell to Trolley at his service the us Sunday Full convergence at Patriot next Sat 0700. COT: only a virtuous leader can leave a Legacy

DATE: 2023-06-08
AO: Olympus
Q: Nano
PAX: Doodles, Hightower, Monk, Pop Fly
FNGs: None
COUNT: 5

WARMUP: SSH, WMH, arm circles, air squats, merkins

THE THANG: Bringing back the E2MOM. Starting at the beginning of the workout, we did 5 hand release merkins and 5 air squats every 2 minutes on the minute.

After a quick warmup, we headed to the field coupons in hand. At the field we dropped the coupons off near some benches on the field. We started with 20 foot-release air squats on the benches, 25 curls, and 25 bent over rows. Then we ran a lap. The entire time we continued the E2MOM.

We ended with 76 calf raises.

MARY: With limited time we did big boys with our feet up on the bench -37 total. ANNOUNCEMENTS: The 5 year convergence is at The Patriot on June 17! Prayers to all the graduates.
COT:
>From the QSource on Language:
* The Virtuous Leader articulates his Vision through Persuasion and Exhortation so that his team accomplishes their stated Mission * A subtle (but important) point is
* The better the transfer of ideas in language, the better the transfer of Vision.

DATE: 2023-06-08
AO: Highlands
Q: Hard Knox
PAX: Jag, Hard Knox, Katniss, Toolbox, Trolley
FNGs: Bono, Wally
COUNT: 7
WARMUP: SSH, overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, windmill, cherry picker, Willy Mayes Hayes, downward Dog, cobra Kai, worlds greatest stretch

THE THANG: – Luck of the Draw: merkins, squats, WW2s, burpees

MARY: – Flutter kick, Gas Pumpers, Hello Dollys

ANNOUNCEMENTS: Happy Hour with Trolly @Nighthawk 6/12 7:00PM, Convergence 6/17, Jags – Alzheimer’s Awareness event at Long Bridge (See his post for full details and consider supporting this worthy cause)

COT: Tame your tongue. You could inadvertently start a fire.

DATE: 2023-06-08
AO: Freestate
Q: FIFA
PAX: David Matthews, Butter, Wildcat
FNGs: Birdman
COUNT: 5
WARMUP:
20 SSH IC
1 round of Burpee suicides

THE THANG:

2x of following circuit:

R otation, each pax picks an exercise – 15 each IC

O ut and back – run .12 miles out and back

Y our choice – 20 IC of whatever Mary you want

G roup effort – 200 total backwards lunges (40 per pax)

B urpees – 10 each

I nverted – 10 derkins IC

V ertical – 20 squat jumps

MARY:
12 lbc IC
12 reverse crunches IC
12 Freddie Merkury IC
12 dying cock roaches IC
12 X factor IC
16 box cutter – 8/8 IC
15 Flutters IC
Plank o Rama

ANNOUNCEMENTS:

COT:
If you were keeping track of the letters they spelled out ROY G BIV. This of course represents each color of the rainbow and being that this is PRIDE month I thought it a fitting tribute to dedicate this beat down to my many friends, family, coworkers and acquaintances who are LGBTQ+. Inclusion is something that we in this group excel at – all men are welcome. And so I encourage each of you to always be welcoming, friendly and inclusive with everyone you encounter regardless of sexual orientation and to teach your kids the same, lest our society continue to be divided until we eventually crumble to ashes.