DATE: 2023-07-11
AO: Atlantis
Q: Bratwurst
PAX: True North, Rogue, Hammerhead, Burgundy
FNGs: None
COUNT: 5
WARMUP: side-straddle hop, Don Quixotes, arm circles.
THE THANG:
Mozied from the AO location to the baseball field -> merkins, air squats, LBCs -> mozied to the intersection between 1st and I St. -> forward lunges, side lunges, backward lunges -> mozied to the nearby park -> running school: A skip, C skip, side step in both directions, backward run, sprint -> mozied to the bike path that leads to whole foods -> did sprint exercises, ~94 meters back and forth with 30-35 seconds of rest between each set -> mozied back to the AO MARY: some crunchy frogs, some in&outs.
ANNOUNCEMENTS: no big announcements mentioned.
COT: I spoke about what the technical basis for what we say our faith is. I said that I had been thinking about that because my grandpa shared an adage with me, that there are chains put on us by God and chains put on us by people and that it’s our responsibility to only acknowledge and submit to those put on us by God. I mentioned that the nature of culture is such that people try to pressure us into the way of life and that we shouldn’t accept that from them if they’re trying to impose rules they made up just because they felt a certain way rather than it being the truth.
Mayhem
DATE: 2023-07-15
AO: Sandlot
Q: Lazlo
PAX: citrus, Magoo, Legacy, Defiance
FNGs: None
COUNT: 5
The Q was inspired by seeing old IPCs the day before and went into the way back machine to around 2020/2021 era to dig out MaryAnne’s Mayhem. I don’t know who MaryAnne is but she’s one tough &!$$@. Of course we modified a bit. The Q took a vote and the PAX preferred to mosey over to WnL high school rather than stay in the wet grass and mud of Quincy park. So we warmed up at a few stops on the way. At 7am the field was still locked but PAX and blocks made it safely over the fence.
WARMUP: SSH, don quixote, rockette’s, Moroccan night club, Michael Phelps, cherry pickers
THE THANG: the PAX lined up at the goal line and did exercises there, and after every 25 reps ran to the 25, did 3 burpees, and ran back for the next set. Unlike the IPC we stayed together and the group was done with a set as soon as anyone got to 25. Also unlike the IPC we didn’t finish.
The exercises were:
25 blockees
50 Bonnie Blair’s (easy way)
75 squat thrusters
100 merkins
*around this time an Arlington Co guy unlocks the gate and proceeds to walk directly and with purpose towards Citrus. The Q is wondering if they have some kind of beef, or maybe Citrus just looks a lot like a guy that stole this man’s lunchbox. Or maybe he’s just there to reprimand the PAX for jumping the fence. Turns out he works at the soccer fields, and citrus logs a lot of hours at the soccer fields and apparently is nice. Who knew. So the guy wanted to say hi. Kind of anticlimactic.
125 coupon swings
150 OH press
*with more time we would have done:
175 squats
200 curls
MARY: flutter kicks, single leg hip raises
ANNOUNCEMENTS: stair climb with overnight option
COT: Balance is important. The Q did broga Friday so went with a tough one today. Both are good for you. Don’t be afraid to mix things up.
Tabata Friday
DATE: 2023-07-14
AO: Farm
Q: Firehead
PAX: Firehead, Sparky, Lumbergh, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey
THE THANG:
Tabata Squats
Tabata Merks
Tabata Bonnie Blairs
Tabata Shoulder Dips
Tabata SSHs
Tabata American Hammers
MARY:
Superman, Suzanne Summers, flutter kicks
COT:
Discipline is the driver of execution. Discipline defeats the infinite excuses that hold you back. Some people think that motivation is what will compel them to get things done. But motivation is just an emotion – a feeling, and like all feelings, it’s fickle… You can’t rely on motivation when you need to get through truly challenging times, but you can count on discipline. Motivation wont’ make you exercise every day, discipline will… motivation won’t get you out of the bed in the morning; discipline will. Make discipline part of your daily life, and your daily life will get better.
– Jocko Willink
Bands on the Road n
DATE: 2023-07-15
AO: Farm
Q: Sparky
PAX: Lumbergh, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: ssh, beet pickers. WMH. Grady corns. Mozy
THE THANG:
Six stations for band work around half a soccer field.
Merkins
Squats
Pull aparts
Side to side shuffles
Shoulder press
Curls
We went through circuit 3 x
MARY:
Rosalitas. Penguin crunches. Big boy sit ups. Flutter kicks. Superman’s. ANNOUNCEMENTS: Lumbergh on Q for Monday
COT:
Truly, matters of the world are in a bad state, but if you and I begin in earnest to reform ourselves, a really good beginning will have been made. “. St. Peter of Alcantara
Carry what you kill
DATE: 2023-07-14
AO: Aerie
Q: Rocketman
PAX: Passport
FNGs: None
COUNT: 2
WARMUP:
Bear crawl
Crab walk
Inchworms
Some stretches
THE THANG:
1. **Run one minute** or one circuit of the football field
2. **Carry the sandbag across your back 400 yards**
3. **Run 20 yards, do 2 reps of the Iron Chain exercise**
Do that five times, for a total of **100 yards of running and 10 reps of the Iron chain Exercise** .
The Iron Chain is basically a more controlled burpee. The main difference is that you walk your legs back to get into the pushup position instead of jumping them back. Then you do a pushup, then you walk them forward and stand.
4. **Carry the sandbag in the front rack or bearhug position 200 yards**
That’s one round.
Three rounds completed!
ANNOUNCEMENTS:
YJ moving day coming up the 22nd!
Brew run the first week of August!
COT:
Carry what you kill, then cook it and eat it. Practice being a man who follows through, startig in the little things (“sure, I’ll look later”) and that will lead to the big things.
