Category: Uncategorized

DATE: 2023-04-26
AO: Compound
Q: Peanuts
PAX: Monte Karlo, Jenner, Zeus, Hightower, Poe, Battleship, Doodles, Mule, Popeyes, Yard Sale, Snake (Will Harris) FNGs: @woodpecker (Willy Loman)
COUNT: 13
WARMUP: SSH, WMH, CP, DD, HSS, AS
THE THANG: about 10 min of burpee ladders across the field, RB to the underground for some DORA. P1 runs all the way up and back P2 does reps, switch. Merkins, MHs, OH claps, LBC, trash pickers. MARY: pickle pointers; H2H
ANNOUNCEMENTS: backpacking; murph; dads camp, bone-a-thon
COT: As indicated by the title today was all about the importance of opposites and the opportunities they provide. Out of the gloom comes the glory. SYITG.

DATE: 2023-04-24
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Zeus, Battleship, Peanuts, Hightower
FNGs: None
COUNT: 4
WARMUP:
Lots of stretching and warmups

THE THANG:
Mile Run then 12 rounds:
5 pull ups
10 merkins
15 air squats
1/2 mile run

MARY:
Quick Mary

ANNOUNCEMENTS:

COT:
Grit! Got to have it to get through these mental battles.

DATE: 2023-04-26
AO: Farm
Q: Infinity
PAX: Sparky, Chile
FNGs: None
COUNT: 3
Warm up: Imperial Walkers, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, and LBACs.

The Thang: Sully Community Center
Mosey over to the new Sully Community Center for some parking lot activities – Bear Crawl, IC, from first parking lot island to the next
– 10 Burpees, IC
– Bear Crawl, IC, from the 2nd parking lot island to the next – 20 Derkins off curb
– Walking Lunge, IC, to bike racks
– 2×10 Australian Push-ups on bike racks

Kickboxing
– 2xJab-Cross-Knee (right side)
– 10 Peter Parker Push-Ups
– 2xJab-Cross-Knee (left side)
– 10 Peter Parker Push-Ups

– 20 Dips off bench
– 10 Squat Kicks, IC
– 12 Derkins
– 20 Step Ups
– 12 CDDs with feet elevated
– 20 Stagger Hand Merkins

Mosey back to flag

Mary: LBCs, Flutter Kicks, American Hammers, Side Crunches, Reverse Plank, and Nolan Ryan.

CoT: “Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become.” – Hal Elrod, The Miracle Morning

DATE: 2023-04-26
AO: Apollo
Q: Bluegrass
PAX: Juneau, Obadiah
FNGs: None
COUNT: 3
WARMUP: SSH, Cherry Pickers, Willy Mays Hays, more stretching and a mosey
THE THANG: Accomplish as a 2-man team – one runs/one does the work, swap and keep running count for the team 100 Burpees
90 squats
80 SSH (4 count)
70 American hammer (4 count)
60 Bonnie Blair’s (2 count)
50 Big Boys
All together as a group with mosey in between.
40 Merkins
30 dips
20 flutter kicks
10 double merkin burpees
MARY: Freddy Mercury, butterfly sit-ups, LBC
ANNOUNCEMENTS: Apollo opens 3 May 5:30-6:15 at Hayfield Secondary School, dads camp, Murph prep
COT: you can’t be your best at everything, all the time. Prioritize closest measurable (test, eval, family schedule, important event) and focus your energy to peak on that thing. BE OK with other priorities slipping back a little. There will be time to refocus as each key event passes.

DATE: 2023-04-25
AO: Delphi
Q: Juneau
PAX: Obadiah, Nano, K-Pop, Flapjack, Battleship, Zeus, Peanuts FNGs: DR: Mountain Man
COUNT: 9
WARMUP: SSH, Cherry Pickers, lung twist, Wiley mays hays, Michael Phelps, back stretch, chest stretch, cobra Kai, downward dog

THE THANG:
Classic Tabata: 20 seconds exercise, 10 seconds rest for eight sets, rinse and repeat after a 1 minute break -cross over merkins
-kettle bell swing
-LBCs
-squats with the block
-military press with block
-heels to heaven with the block
-inclined merkins

MARY: none

ANNOUNCEMENTS:
-Dads Camp
-Merph Mondays
-Apollo pre-launch workout

COT: Stay positive and find the good in each circumstance. Your attitude will influence those around you, both good and bad. Example is it might rain this weekend when I take my daughter camping. She will be influenced by my attitude about the rain.