Category: Uncategorized

DATE: 2023-06-05
AO: Farm
Q: Infinity
PAX: Lumbergh, Husky, Firehead, Matthew – Running Man
FNGs: None
COUNT: 5
WarmUp: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Grady Corns, and Mountain Climbers.

The Thang:
21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters
30sec Balls to Wall

Mary: Starfish Crunches, Flutter Kicks and American Hammers.

CoT:
Because it induces movement, leadership causes Disruption

Leadership wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides. Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric, things that are impure and do not belong there but to which they had become accustomed–like a ketchup stain on their favorite shirt.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

DATE: 2023-06-05
AO: Aerie
Q: Stewie
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP: stretch
THE THANG: mini murph double time, worked the negatives on the pullups MARY: planks, lbc, dips
ANNOUNCEMENTS: SLT mtg this Friday, family friendly hike this Saturday afternoon at Bull Run Mountain COT: summer plans

DATE: 2023-06-04
AO: Social-Distance
Q: 2 percent
PAX: Popeyes, Booking, Speedo
FNGs: None
COUNT: 4
WARMUP: stretches
THE THANG: we ran
MARY: 20
Merkins
ANNOUNCEMENTS: the Villages is currently accepting applications
COT: Al Pacino is expecting his fourth child at 83 and Robert DeNiro just welcomed a baby girl at 79. Leonardo DiCaprio has already asked for permission to date them both in 18 years.

DATE: 2023-06-03
AO: Sandlot
Q: Maguire
PAX: Legacy, Beaux
FNGs: Attache, Mess(y)
COUNT: 5
WARMUP: Side straddle. Imperial. Hillbillies. Willie’s. Cherries. Downward dog. THE THANG: team of two and three Dora style.
50 burpee
100 merkins
150 LBC
200 calf raises
200 air presses
150 LBC
100 merkins
50 burpees

And then a bunch of Joe Louis, lunges, rings of fires to finish up. MARY: Toy Soldiers and then a leg lift where we spelled all 5 PAX
ANNOUNCEMENTS: celebrity q @hightower at Sandlot next weekend for a Bachelor effort.
COT: be responsible to your kids no matter their ages. Even in college and beyond where they become peers to an extend. They look up to you. Help them grow. Take that same attitude to others.

DATE: 2023-06-03
AO: Olympus
Q: CableGuy
PAX: bogey, Monk, Hightower, Roddick, Pop Fly, Zeus, Popeyes, Kodiak, Ashe, Lazlo FNGs: Rhino,
COUNT: 13
Warmup: SSH, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Cobra Kai,

Thang 1: crawls.
Gather on the goal line
Bear crawl to the 10 – jog back
Bear crawl to the 30 – jog back
Bear crawl to the 50 – hold
Crawl bear to the 40 – jog back
Crawl bear to the 20 – jog back
Crawl bear to the goal line – jog back to the opposite goal line

Thang 2:
Form two teams
Each team perform:
50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees (Three HRM’s into a burpee)
400M run
X 4 rounds
Team that finishes all four rounds first gets to join the second team while they wrap up

Mary: LBC

Announcements: None

COT: When YHC turned 40, he could not have imagined doing this on the first day of year 51. What a fantastic community we have through F3!