Category: Uncategorized

DATE: 2023-03-14
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Chuck Taylor, Hammerhead, True North
FNGs: None
COUNT: 5
WARMUP:
20×4 Side straddle hop
10 burpees
10 woodchoppers

THE THANG:
Today I brought a 15-pound macebell. While one person did their set of a macebell workout, everyone else performed a group exercise. The macebell was passed to the next person after the number of reps was performed by everyone else.

Stage 1: Close-hand block to the time of 15xMerkins (overzealous start for 4 nonmace PAX) Stage 2: Close-hand block to the time of 20xAir squats
Stage 3: 20xDips on the bench
Stage 4: 360° swing to the time of 10×4 forward lunges
Stage 5: 360° swing to the time of 10×4 side lunges
Stage 6: Backscratchers to the time of 10xLBC’s
Stage 7: 10xBackscratchers, everyone else planking
Stage 8: 20xErkins,15xDips
Stage 9: Shoulder press to the time of 10×4 T-claps
Stage 10: shoulder press to the time of 10xleg lifts
Stage 11: Uppercut with lunge to the time of 10xside plank things (I always forget the name)
Stage 12: Uppercut with lunge to the time of 10xside plank things on the other side

MARY:
10xWWII Situps
10xcrunchy frogs
10xbox cutters
14xarrowhead merkins
40-second plank
10xrope pulls
50xair squats to finish off the last minute

DATE: 2023-03-14
AO: General
Q: Fairweather
PAX: 2 percent, Lazlo, citrus, Hard Knox, Traveler, Yardbird, Primanti, Toolbox FNGs: None
COUNT: 9, Welcome DR pax @primanti
WARMUP: SSH, Arm Circles, Phelps, Worlds greatest stretch, etc.
THE THANG: Pax circled up at midfield for a little F3 football. In cadence both teams (facing each other on opposing 45s) completed an exercise (starting with merkins- later Squats, SSH, Bonnie Blairs). At the end of cadence exercise “offense” bear crawled toward the Goal line while defense sprinted to opposite goal line and back to catch bear crawling pax and therefore restart with the offense and defense switched. Evens won 2-1.

March Madness battleship saw three teams completing exercises written on plates and tossed into another teams zone. At the end of the college fight song loser had Merkins. MARY: flutter kicks, Penguin crunches, planks
ANNOUNCEMENTS: grow ruck coming up
COT: Q reflected on attending now wheelchair-bound former soccer teammate’s wedding. Resilience and a positive attitude go a long way. Don’t get too caught up in life and don’t take today- March 14, 2023- for granted.

DATE: 2023-03-13
AO: Mondaynightruckers
Q: Rocketman
PAX: Stewie, Jetstream, Tron, Raven, Yellow Jacket, Lonestar FNGs: Scotch, Cheddar
COUNT: 9
THE THANG: 4.2 miles in the woods with three coupons to keep us company.

ANNOUNCEMENTS:

– 3/17: “Flyer Challege” – Passport challenged each of us to post #theaerie expansion flyer in at least one location before Friday’s beatdown. Write in the channel where you posted it for all to be aware.
– 3/18: Local area 5k / 1 mile fun (2023 Lucky Clover) run in Dominion Valley on 3/18, proceeds go to “Willing Warriors”. – March Book club: Freed to Lead, get your hands on the 2nd edition! – April: Kid friendly workout planned, details to come

COT:

Here are six common bad habits:

1. Conflict avoidance
2. Impulsiveness
3. Blame-shifting
4. Insisting on control
5. Perfectionism
6. Power hunger

My challenge to you is to pick one of these that bothers you the most and figure out one way to tackle this the next time that bad habit rears it’s ugly head.

Whoever trusts in his own mind is a fool, but he who walks in wisdom will be delivered. Proverbs 28:26

DATE: 2023-03-14
AO: Delphi
Q: Nano
PAX: Peanuts, Doodles, Glee, Juneau, K-Pop, Lightyear, Pop Fly, Rocket, YNAB, Nano FNGs: None
COUNT: 10
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG: (Brought to you in part by chat-GPT)
* Pi-song…arguably the strangest Kate Bush song ever…As soon as the music starts, the PAX run around the circle. * Any number that is sung for a long time means 3 burpees. * Once completed do:
1. Hand release merkins or
2. Air squats
3. Switch up each time after the burpees
* Continue until another number is sung (burpees) or words are sung (run in circle)

* Pi-ramid workout: Starting at a line and bear crawl 5 yards and crawl bear back then do * 3 Merkins
*Repeat the bear crawls and do
* 3 Merkins and
* 1 Burpee
*The pattern repeats with the following exercises:
* 3 Merkins
* 1 Burpee
* 4 Air Squats
* 1 Burpee
* 5 jump squats
* 9 Calf raises
* 2 Dry Docks
* 6 Forward lunges
* 5 jump squats
* 3 merkins
* 5 jump squats
* 8 big boy sit-ups
* 9 calf raises
* 7 SSH
* 9 calf raises<- Made it to here!
* 3 merkins
* 2 Dry Docks
* 3 merkins
* 8 big boy
* 4 Air squats

MARY: Just time for Big Boys

ANNOUNCEMENTS: Get yourself signed up for the GTE35 even if it is just the morning beat down!

COT: Routines are so important! Start working on you daily routines, to include how you treat yourself (workout/eat well), how you treat and respect your love ones, and those around you. Good routines can sound restrictive, but in fact they help free up your time and mind, allowing you to place more of your focus on the big things. The things that will move you and everyone around you forward.

DATE: 2023-03-13
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Gherkin, Purple Rain, Kodiak, SPINAL TAP, Mr Haand, vplaxico FNGs: None
COUNT: 8
WARMUP: Goofballs, SSH, Cherry Pickers, WMH, Mosey
THE THANG:
Run up the hill after each round
Round #1: 5 burpees
Round #2: 5 burpees, 5 jump squats
Round #3: 5 burpees, 5 jump squats, 5 plank jacks
Round #4: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps
Round #5: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 10 lunges (count one side)
Round #6: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 10 lunges (count one side), 30 SSH
Round #7: 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 10 lunges (count one side), 30 SSH, 20 Monkey Humpers

Mosey back to the field with some more SSH, Merkins, and Monkey Humpers MARY: SSH, Box Cutters, American Hammers
ANNOUNCEMENTS: Grunt in two weeks, Backpacking, Dad’s Camp
COT: Moment of Silence