Category: Uncategorized

DATE: 2022-07-01
AO: Atlantis
Q: Infinity
PAX: Tim Leahy (Forceps)
FNGs: None
COUNT: 2
Warm up: Imperial Walkers, Don Quixotes, Cherry Pickers, Michael Phelps, & Willy Mays Hayes.

The Thang: Run and Fun
Mosey to the Swift Boat
– CDDs
– Copperhead Squats
Mosey along the waterfront to the 11th Street Bridge scenic overlook. – Lunges
– Derkins off bench
– Jump Ups on bench
Mosey to the Swift Boat
– Rev Lunges
– CDDs
Mosey back down to a set of bike rack rings
– Australian Push-ups
– Squats
– Australian Push-ups
– Dips off bench
– Derkins off Bench
Mosey back to start

Mary: Flutter Kicks, Penguin Crunches IC, Rope Climbers, & Homer to Marge.

CoT: We shared advice and lessons learned in dealing with grown children. YHC shared some advice from Popeyes. Forceps shared advice from his experience with his son. The key is patience and leveraging moments when they are open to advice/counsel.

DATE: 2022-06-30
AO: Farm
Q: Sparky
PAX: Infinity, Red Hot, Dingo, Matthew – Running Man, Floppy Disk FNGs: FNG- Air Prime
COUNT: 7
WARMUP: SSH, Beet Pickers, Willie Mays Hayes, Michael Phelps, Surrender Swings, Mozy THE THANG:
Sprint, Merkins, Sprint, Squats, Sprint, Merkins, Sprint, Side Squats, Sprint, Merkins, Sprint, Suzanne Somers, Sprint, Merkins, Wojo Squats, Wall Sit. Repeat, backwards run, Merkins on fist, karaoke

MARY:
Crunches, Rosalita’s, American Hammers, Plank for 60 count

ANNOUNCEMENTS:
Floating Ruck on Saturday

COT:
“The Man in the Arena” Speech by Teddy Roosevelt

DATE: 2022-06-30
AO: Olympus
Q: Pop Fly
PAX: Juneau, Glee, Peanuts, Rollingstone
FNGs: None
COUNT: 5
WARMUP: WU Lap, SSHs, Balance Exercises, Stretching
THE THANG: Pearls on a String (traveling around the High School) with stops to explore wall sits, slow merkins, slow derkins, slow SUs, slow…. well, you get the point MARY: WW2s, LBCs, Pickle Pointers, Suzanne Sommers, Bear Crawl Social Circle ANNOUNCEMENTS: Ruck/Float
COT: Sometimes going slow is the best way to get results. When we rush, we make mistakes (some can be costly). Slow and deliberate is often the easiest and most ignored answer

DATE: 2022-06-30
AO: Freestate
Q: Deagle
PAX: Horshack, Old Bay, Butter
FNGs: Cannoli
COUNT: 5
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Shoulder Taps X15 IC
• Plank Jacks X15 IC
• Mountain Climber X15 IC
• 2 laps around the blacktop
• El Capitan x 15 IC
• Hairy Rockets x15 IC
• Monkey Humpers X15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• 6 exercises, split to two groups, one crosses 30 yards while the other performs exercise. Then switch o 30 yrds bear crawl / Coupon Curls
o 30 yrds murder bunnies / Squats with Coupons
o 30 yrds Wheel Barrel / Upper Press
o 30 yrds Crab-crawl / Plank
o 30 yrds Lunge Walk / Sky Scrapers
o 30 yrds Rifle Carry / High Knees
• Coupon-a-cide on the tennis court

MARY:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Travoltas x15 IC
• X Factor x 15 IC
• Windshield Wipers X10 IC
• Slow Freddie Mercury x10 IC

ANNOUNCEMENTS:
7/2 BYOT event

COT:
>From Old Bay –
My wife is a school psychologist at Walt Whitman High School. They have about 2400 students. About 30 of those students are in a program called SESES. That stands for Social Emotional Special Educacion Services. Most of the students in that program have an emotional disability such as depression or anxiety. This year about 5 of the 30 students in that program came from a group home called Greentree which is in Bethesda.

The Greentree Shelter (GTS) is the largest emergency family shelter in Maryland’s Montgomery County, created to assist children and their parents facing sudden homelessness.

Serving county residents since 1983, GTS annually provides 115 children and/or their parents the support needed to overcome homelessness with short-term stable housing, food, and the support systems necessary to regain their footing and rebuild their lives.

Each case is unique. One common element is having experienced Trauma or witnessed a traumatic event or both.

Whitman started with 5 Greentree students this past school year- currently there are three. Two students have had changes in their placement due to their special education needs or behavioral circumstances.

First & foremost, these kids need some type of community that is not intertwined with their trauma. Albeit, if it’s male role models to work out with and help them strengthen themselves physically to feel more secure in any way would already be a step in the right direction. That is a starting point.

Long term aspirations include mentorship for those willing to give more of themselves to these youths that don’t have parental figures advocating for them or guiding them in any meaningful direction

DATE: 2022-06-30
AO: Highlands
Q: Toolbox
PAX: Trolley, Jenner
FNGs: None
COUNT: 3
WARMUP: 5 penalty burpees, ssh, air squats, single le lunge, old man Ono’s, air press, lat pull downs, cadence merkins, mosey, paint the lines.
THE THANG: EMOM 10 mins, 10 air squats, 5 lunges R 5 lunges L, 10 LBCs, 5 pullups. 10 rounds. very short mosey, cross field 11s. 11 1.5 merkins, 11big boy up ups, 10 archer merkins, 10 heels to heaven, 9 hand release plyo merkins, 9 single leg up crunch each side…some other stuff…Jenner cried…it was brutal…is anyone still reading? MARY: Freddie mercury’s variable speed, and flutter kicks hands overhead. ANNOUNCEMENTS: ruck and float July 2nd. check slack
COT: keep a loose framework of goals with a general direction. Keep achievable Short, mid, and long term goals and continue to direct your daily life towards those ends. Life has a way of putting lots of obstacles in your way but keep your goals in focus and go achieve them. My STG was 6:15. we made it.