Category: Uncategorized

DATE: 2023-02-18
AO: Backpacking
Q: citrus
PAX: Pop Fly, Lazlo, Ashe
FNGs: None
COUNT: 4
WARMUP: that was 100% the goal
THE THANG: 5 Mile out and back to Ravens Rock in 2h 35m
MARY: brunch and beers
ANNOUNCEMENTS: see above
COT: see above

DATE: 2023-02-17
AO: Aerie
Q: Passport
PAX: Passport, Rocketman, Stewie, Lonestar
FNGs: None
COUNT: 4
WARMUP: SSH, Overhead Clap, Michael Phelps, Cherry Pickers, Windmill, and some OYO leg stretches.

THE THANG: 4 pax attempted to stay dry while climbing an Ab / Leg Ladder that went like….

10 Bulgarian Split Squat each leg
10 BBSU
SSH 4 count to 17
20 Alternating Lunge
20 American Hammer
Mountain Climber 4 count to 17
30 Squats
30 Freddy Mercury
SSH
40 Narrow / Sumo Squat (20 each)
40 Flutter kicks (4 count)
Mountain Climber
50 Calf Raises
50 LBCs
SSH

We then went back down starting at 50 and working our way to 10 with the same exercises again.

ANNOUNCEMENTS: @Rocketman officially passed the flag to me as Site Q. He did a lot as the founding Q for #theaerie. I’ll need some help from everyone along the way but also look forward to the opportunity.

COT: count-o-rama, name-o-rama, closing prayer

DATE: 2023-02-17
AO: Horizon-Ao
Q: sticks
PAX: Trifecta, Kodiak, Median, 3 mile, Yardbird, Mr Haand, Old Bay FNGs: None
COUNT: 8
WARMUP: Cherry Pickers, WMH, Down Dog, Up Dog, Arm Circles, Moroccan Night Clubs THE THANG:
100 reps of the following exercises with some plank and mosey sprinkled between exercises
SSH, Push Ups, Calf Raises, Squats, Rockettes, Seal Claps, LBC’s, Imperial Walkers, Monkey Humpers, MARY: American Hammers, Box Cutters, Supermans
ANNOUNCEMENTS: Grunt, Backpacking
COT: What’s your last book that you read? Exercise your mind!

DATE: 2023-02-17
AO: Sparta
Q: Nano
PAX: Rambler, Peanuts, Hightower, Pop Fly, Doodles
FNGs: Pilgrim
COUNT: 7
WARMUP: SSH, WMH, cherry pickers, Rockettes.

THE THANG: Taking cover from the rain, the pax went to the large benches at Sparta. Here they started a round of 11’s with 10 box jumps, and one each of the following: one row, curl, overhead press, and a tricep extension. Hold plank when done and wait for pax. Next round began with a merkin and this continued until they finished there 1 box jump and 10 reps.

Round 2: The PAX circled up and did an exercise with the Cindy while one split off for a short run in the rain.

Exercises included:
Rows, curls, squats, lunges, overhead press, calf raises (for Popfly) and some merkins.

MARY: Gas pumpers, pickle pointers and pounders (not at the same time), supermans, and some dips.

ANNOUNCEMENTS: Road clean-up Sunday at 0700-0900 from Sparta.

COT: My daughter has had some fears (justifiably so) off doing her round-off back handspring in gymnastics. When I asked her about it, she started asking if I was and then started crying and was sad that I was mad or disappointed in her.

In reality, she was just fearful of a very scary thing and was using this made up argument as a way to avoid talking about her real problems. Her fear if the activity. I think we all do this in one way or another, maybe not with tears or a distraction, but with jokes or other things that shift the conversation.

Facing our fears and accepting the hard challenges, often will make our lives much harder. But in the end, it is these challenges that give our lives meaning and purpose. This message seemed to resonate well with my daughter so I thought I’d share with you.

DATE: 2023-02-17
AO: Farm
Q: Sparky
PAX: Chile, Faceplant, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, arm circles, surrenders, beet pickers, wMH, calf stretches, neck rolls, wet Mozy THE THANG:
Tabata
Merkins 10 count per set
Front lunges
Squats
LBC
Flys
Wall sits
Merkins- 25 total
MARY: flutter kicks, penguin crunches, rosalitas
ANNOUNCEMENTS: Sparky leading Saturday
COT:
Make someone happy today. We ourselves become happy when we make another happy. Be kind. Be of service, Reach out to someone today. I ask our AO to put in Slack channel if they were able to make someone happy today.