Category: Uncategorized

DATE: 2023-02-24
AO: Sparta
Q: Peanuts
PAX: Pop Fly, Doodles, Obadiah, Zeus, Bluegrass, I-Beam, Nano FNGs: None
COUNT: 8
WARMUP: ask Pop Fly
THE THANG: one of my favs. P1 moves around the track, P2 does reps and then catches up. P1 suffers while they await relief from P2, MARY: 6 minutes in Heaven
ANNOUNCEMENTS:
COT: So my last 2 Qs have been 1/2 Qs for me thanks to the efforts of Ashe and Pop Fly. Lot of discussion lately about the perilous of time. For someone who is regularly late, I truly understand how valuable time is. It has long been my enemy. When I was young I thought I would always have time to do everything. I couldn’t wait for time to hurry up. Now nothing moves slow enough and I never have time for anything. In both instances time was the enemy, I just never realized it as much when I was younger. Time is the great equalizer – it sees no race, class, or status. It has long been my belief that faith is the most impactful in the intangibles that equalize us and strip us down. In the end the intangibles truly make us who we are.

DATE: 2023-02-23
AO: Freestate
Q: Rambler
PAX: Deagle, Roddick, Horshack, Butter, Wildcat, FIFA, Cannoli, Winston FNGs: Mumford
COUNT: 10
WARMUP: s-s-hop, W-m-hays, c-pickers, d-dog, c-kai, merkins
THE THANG: dice games: 1. sevens, snakeyes and boxcars, 2. do or die, 3. roll up MARY: Dead Starfish, LBCs
ANNOUNCEMENTS: GRE, Dad’s Camp
COT: 1. getting around the AOs. get out there and visit other AOs – good stuff comes out of that for you and the target AO. 2. it’s the Lenten season. regardless what you observe, think about what you could give up/sacrifice in your life that could have a net positive impact for you, your family, etc. take time to commit and give it a shot.

DATE: 2023-02-24
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Sparky
FNGs: None
COUNT: 3
WARMUP
Side straddle hop
Beet pickers
Willy Mays Hayes
Michael Phelps
Arm circles
Surrenders

THE THANG
Tabata squats
Run to hallway
Tabata commandos
Run back
Tabata dips
Bear crawl
Tabata LBCs/sit-ups
Bear crawl back
Tabata grady corns
Side shuffle
Tabata lunges
Side shuffle back

COT
>From Tony Robbins, even though we may not achieve our short-ish term goals, be sure to keep working on our long term goals.

DATE: 2023-02-24
AO: Patriot
Q: Booking
PAX: Big Short, Jag, 2 percent, Mackerel, Flipper, My Space, Shake ‘N’ Bake, Old Bay, Legacy, citrus, Lazlo, CableGuy, Strange Brew, Wedding Singer, Lucius, Smokey, Maguire, Beaux FNGs: None
COUNT: 19
WARMUP: SSH, Burpees, Hilly Billies, Imperial Walkers, Windmills, Cherry Pickers, Willy Mays Hayes, Down Dog, Worlds Greatest Stretch, Cobra Kai THE THANG:
Murder Bunnies from goal line to the 25 yard line, to the 50 yard line, 25 yard line and opposite goal line with: 25 OH Presses
25 Curls
25 Low Rows
25 Chest Presses
25 Derkins
Sprint back to the opposite goal line 25 WWIs- Bear Crawl down the field stopping at the above mentioned yard markers for: 25 Plank Jacks
25 Freddy Mercuries
25 Calf Raises
At opposite goal line 25 toe taps on the coupons. Rifle Carry/ Murder Bunny coupon back to other goal line stopping at the above yard line increments for the following: 25 coupon squats
25 around the worlds
25 curls
25 coupon calf raises
Sprint to the other goals line- bear crawl in 25 yards increments and perform the following: 25 should taps
25 Flutter kicks
25 overhead claps
25 squate
MARY: LBC, Toy Soliders
ANNOUNCEMENTS: Grow Ruck, Dad’s Camp
COT: Q shared a story of a colleague who is having significant health issues and how thankful I am that I have the ability to exercise daily with this fine group of men. We are support to each other. Count your blessings.

DATE: 2023-02-24
AO: Aerie
Q: Stewie
PAX: MacGruber, Rocketman, Passport
FNGs: None
COUNT: 4
WARMUP:
*Disclaimer
-Armcircles
-Mountain Climber (here the Q forgot how to count and almost lost speaking privileges for the rest of the week.) -Cherry Pickers
-SSH
-Spiderman squats
-1/2 field Mosey

GTE inspired prequals – IC
butterfly sit ups x50
Hand release merkinsx50

THE THANG:
All rifle pop carry to Pain Station #1
Countorama. evens are 0 start w/out coupon, odds are 1 start with coupon. Q assigns Pax to lead cadence/downs in opposite group.

Say hello to Fat Cindy, 12×16 inches of CMU pain. Q starts out with her and Pax rotate at each Pain Station passing on the responsibility (similar to F3 leadership).

Pain station1 IC
– Q starts out with Fat Cindy
– 1’s thrusters (till 100% group 0 returns)
– 0‘s MoM to PS2 – Bear Crawl return (Al Goring it till all return.) 100 yds – Flapjack
– All rifle carry to PS2

Q lost his Pain Station balls due to the wind. After 100 yds of bearcrawls and thrusting Fat Cindy we quickly appreciated that the Painstations where no longer as far as originally planned.

Pain station2
– 1’s vertical coupon bench press
– 0’s MoM to PS3 – butt kicker/ high knees Al Goring it till all return. – Flapjack
– All suitcase carry to PS3

Pain station3
– 1 Bent over row
– 0 MoM to PS4 – lunge return and Al Goring it till all return. – Flapjack
– All suitcas carry opp hand to PS4

Pain station4
– 1 curls for gurls
– 0 MoM to PS1 – broad jump return and Al Goring it till all return. – Flapjack

MARY: No time for Mary, Cindy took all the glory.

Celebrated completion of all Pain Stations with anti-climatic Splashing Merlot by the Q. (As in ‘where‘d did Stewie go?… I think hes puking, keep stretching’)

ANNOUNCEMENTS:

-Sat March11 2.0 workout … details to come, suggestions time? Aerie or another park?
– Weekly ruck preps in March for the GTE35 starting March4 8pm to midnight. Check with Hightower for details. – March 18 Hagrids place for log splitting
– March 24-26.GTE35 not too late! All PAX not just Ruckers- breakfast and leadership a must. – Shenandiah ruck in April (Mincemeat)
– Book club (Passport)
– Memorial Day, May29 the Murph. In June, F3 The Capital anniversary. September 11, the 9/11 Memorial Stair Climb. The week of Veterans Day, the Grunt. 2F events like Dad’s Camp June2-4 in Front Royal, Family Picnic, Ruck and Float

COT:
Words of Wisdom
“Leadership is communicating to people their worth and potential so clearly that they come to see it in themselves.” Stephen Covey Read his books:
The 7 Habits of Highly Effective People
The 8th Habit

Its a time for heightened awareness that sin separates us from God and of what it cost Him to be reunited with us. We are all sinners and flawed. So, leading up to Easter, even if you dont acknowledge Lent, identify something that makes you flawed and make a commitment to change.