Category: Uncategorized

DATE: 2023-06-07
AO: Horizon-Ao
Q: Magoo
PAX: Mr Haand, Kodiak, 3 mile, Fish Fry, Cottontail, SPINAL TAP, Gherkin FNGs: Attache
COUNT: 9
WARMUP: CP, WMH, AbeVigoda, bear merkins, caterpiller
THE THANG: 4 minute sets. AMRAP first exercise, finish with the second. Hands-up squats/seal clap;
handstand/potty squats;
stiff arm pull-over / chest press;
single leg deadlift / plank;
off-set merkins / people’s chair;
lunge claps / T-stabilizer
MARY: superman, jacknife, 2-min of frog pose
ANNOUNCEMENTS: Convergence
COT: You don’t have to be perfect to do good. In July of 1970 President Nixon signed Reorganization Plan No. 3 calling for establishment of an Environmental Protection Agency. The senate confirmed William Ruckelshaus as its first director that December.

DATE: 2023-06-07
AO: Farm
Q: Lumbergh
PAX: Sparky, Matthew – Running Man, Chile, Infinity, Moneyball FNGs: None
COUNT: 6
WARMUP:
Calf Raises
Beet Pickers
Arm Circles
Michael Phelps
Jog Around the field

THE THANG:

· Bear Crawls –½ Field – OYO
· Dips – 20
· Lunges – ½ Field – OYO
· CORNER 1
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – – In Cadence 15
Motivators – 10
Squat 30
Run/Sprint to Corner 2
· CORNER 2
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – In Cadence 15
Squat 30
· Bear Crawls –½ Field – OYO
· Dips – 20
· Lunges – ½ Field – OYO
· CORNER 3
o Merkins -15
o Shoulder Tap – In Cadence 10
Mountain Climbers – In Cadence 10
Motivators – 5
Squat 30
Run/Sprint to Corner 4
· CORNER 4
o Merkins -15
Squats 30

MARY:

LBCs
Flutter Kicks
J-Lo
Nolan Ryan
Superman

ANNOUNCEMENTS:
Running Man has Q Friday
F3 Capital event in June 17th at the Patriot – carpooling with Sparky

COT:

Life is like a pencil
In order for it be useful it needs to be sharpened. This would be very painful experience. Just like the pencil we need to be sharpened from time to time. It is through challenging experiences (that may be painful) that we are sharpened / build character and that allow us to improve ourselves, our community, and our nation.
2ndly in our lives we all make mistakes along the way and we will be able correct them just like an eraser. If we learn from them they are not mistakes
3rd – every time we use a pencil (or you speak) you leave your mark so don’t be afraid to write your story and be mindful of the story you write

DATE: 2023-06-05
AO: Atlantis
Q: Bratwurst
PAX: Hammerhead, Rogue, Infinity, Burgundy
FNGs: None
COUNT: 6
WARMUP:
20×4 Side straddle hops
3×7 woodchoppers (left middle right)
4×7 tricep stretches

THE THANG:
Mozied to the apartment complex by the baseball field.
Split into two groups of three; while one group ran a loop around the city block, the other group was performing an exercise: >Air squats
>4-count forward lunges
>4-count LBC’s
>Dips

Mozied to the pathway on First and M street. Split into the same groups. While one group ran back and forth along the path, the other group was performing exercises: >4-count crunchy frogs
>Low planks
>Merkins
>4-count press out then up
MARY:
World War 1 situps
ANNOUNCEMENTS: F3 the Capitol convergence coming up. check out the announcement on slack For details.
COT: hammerhead was a guest speaker today. talked about leadership not necessarily being from the front.

DATE: 2023-06-02
AO: Aerie
Q: Chasqui
PAX: Stewie, Lonestar, Rocketman, Renaissance
FNGs: None
COUNT: 5
1. Warm-up:
* 1 lap mosey
* 15x side straddle hops
* 10x Michael Phelps
* 10×2 Bat wings
* 10x Cherry pickers
* jump rope 30 count
* High knees 10x
2. Circuit 1:
* Coupon Squats 20x
* Merkins 20x w/shoulder taps
* Coupon Rows 10×2 L/R
* Mountain Climbers 20x
* Coupon curls 20x
* 1 lap mosey
3. Circuit 2:
* L/R Lunges, coupon optional 10×2
* Squat w/overhead press coupon 20x
* Big boy sit ups w/coupon 25x
* Plank w/merkins 20x
* American Hammers 20x
* 1 lap mosey
4. Circuit 1-repeat
5. Cool-down and Stretching mix
6. COT: The strength of the team is each individual member. The strength of each member is the team.”Respect is earned, honesty is appreciated, trust is gained, and loyalty is returned.” 7. Announcement: check the channel
8. Prayer: Thank you Lord for the ability to exercise and for the rewarding challenges!

DATE: 2023-06-06
AO: Freestate
Q: Horshack
PAX: David Matthews, Winston, Butter, Wildcat, FIFA
FNGs: None
COUNT: 6
WARMUP:
• SSH x 25 IC
• Imperial Walkers x16, IC
• Windmills x 16, IC
• Alarm Clocks x 6, On my count
• Walk out Cobra Kai stretch 5 count
• Michael Phelps x16, IC
• Cherry Pickers x 16 IC

THE THANG: Six of Diamonds

6 reps of an exercise at each of the 4 corners with a different transport between corners for each round. Each round, increase by 6 reps with a different exercise each round, for a total of 4 rounds for each exercise. Mosey around the diamond.

• 6 burpees (bear crawl)
• 12 Merkins (high knees)
• 18 Squats (Lunge)
• 24 Mountain Climbers (El Capitan)

Soccer 3 on 3 (15 mins)

MARY:
• Box Cutters x 6 each way IC
• Dying Cockroach x 16 IC
• LBCs x 16 IC
• Plank-o-rama x 10 each way IC
• Flutters x 16 IC

Announcements:
Convergence : Saturday, June 17, 2023, 0700 start time
WHERE: The Patriot, Yorktown High School
Stay for coffee, breakfast burritos, and fellowship afterwards. THE GOAL: Every AO to be represented and at least 100+ PAX
THE CHALLENGE: We challenge every AO to bring at least one FNG

COT
D-Day 6/6/44 – 79 years ago today. The average age of death was 27 but more 19 year olds were killed than any other age.

“So much of the progress that would define the 20th century, on both sides of the Atlantic, came down to the battle for a slice of beach only six miles long and two miles wide.” – Barack Obama

“You get your ass on the beach. I’ll be there waiting for you and I’ll tell you what to do. There ain’t anything in this plan that is going to go right.” – Col. Paul Goode

“The waiting for history to be made was the most difficult. I spent much time in prayer. Being cooped up made it worse. Like everyone else, I was seasick and the stench of vomit permeated our landing craft.” –Private Clair Galdonik

Robert F Kennedy – assassinated 55 years ago today

“Each time a man stands up for an ideal, or acts to improve the lot of others, or strikes out against injustice, he sends forth a tiny ripple of hope, and crossing each other from a million different centers of energy and daring, those ripples build a current that can sweep down the mightiest walls of oppression and resistance.”

“Some men see things as they are, and ask why. Let’s dream of things that never were, and ask why not.”