All Respectables!

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WARMUP:
– Moroccan night club
– Windmill
– Cherry pickers
– Imperial walker
THE THANG:
10 rounds
– 6 Burpees
– 10 Side Staddle Hop
– 6 Mike Tyson’s
– 10 Squats
– run around island

Pain stations
– Station 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
– Station 2
– Merkins
– Plank Jacks
– Should Taps
– Qty 5 – 10 – 15 – 10 – 5
MARY:
ANNOUNCEMENTS:
COT:
– Read the newsletter

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(Relationship) Malpractice Insurance

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Warm up, :  SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s,  WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee
Thang: run & gun accumulator… Mosey, keep adding an exercise.
– 1) 5 Lt. Dan-Ohnos
– 2) 20 LBC
– 3) 10 MERKIN
– 4) 10 pickle pounder
– 5) 5 Kosak lunges each side
– 6) 10 Shakira (five each
– 7)Freddy Mercury (each)
– all we had time for
530-6: Framing the Topic:
“Most of us carry insurance for the stuff we’re afraid of losing — house, car, health. But what about malpractice insurance for our relationships? What are we doing to prevent damage before it happens?”
Q Source “M” concept:
– We have a finite number of arrows (time, energy, attention).
– We don’t know how many we have.
– Where we aim determines our IMPACT.
– Relationship malpractice is what happens when we mis-aim or neglect our Concentrica.
Where Are Your Arrows Going?
– Where do most of your arrows go right now? (Work? Kids? Phone? Fitness? Wife? Church?)
– If someone audited your calendar, what would they say you value most?
– Who in your Concentrica hasn’t gotten many arrows lately?
Early Warning Signs of Malpractice
– What are early warning signs that you’re drifting relationally?
– How do you know when you’re becoming transactional instead of intentional?
– What behaviors show up when you’re overextended? (Short temper? Withdrawal? Phone scrolling?
Preventative Practices (Insurance Premiums)
Insurance requires regular premiums. What are the relational premiums we pay?
Ask:
– What’s one simple practice that keeps you connected to your M?
– Do you schedule connection or just hope it happens?
– What’s a non-negotiable rhythm in your week that protects your relationships
Examples you can seed if needed:
– Weekly date night (even at home)
– Device-free dinners
– 1-on-1 time with each kid
– Monthly “state of the union” with spouse
– Texting a friend intentionally.
Legacy Question 
If you ran out of arrows next month, what relationship would you regret neglecting?
– What’s one arrow you need to intentionally aim this week?:
“What’s one premium you’re committing to pay this week?”

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Hill Sprints

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WARMUP:
Mosey up the hill towards the lot by White Street, stopping along the way for:
Side Straddle Hops, Squats, Peter Parker, Parker Peter, Up Dog, Down Dog, Walk the Dogs

THE THANG: Board of Pain at top of hill by the White Street
Do 10 reps of first exercise, run down hill for 2 burpees, run back up hill.
Repeat the pattern until last exercise has 20 burpees at the bottom of the hill.

1. Donkey Kicks / 2 burpees
2. Big Boys / 4 burpees
3. Bomb Jacks / 6 burpees
4. Merkins / 8 burpees
5. LBCs / 10 burpees
6. Jump Squats / 12 burpees
7. Shoulder Taps / 14 burpees
8. Apolo Ohno / 16 burpees
9. Calf Raises / 18 burpees
10. Overhead claps / 20 burpees
MARY:
ANNOUNCEMENTS: Dam to Dam, Break the Dam
COT: Prayers for healing, wellness of kids, family, community

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Taper Before Dam to Dam – NOPE

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WARMUP: Mumblechatter
THE THANG: 4.25 miles Munn to Harris to Ardrey to loop around WEP and back.
MARY: Heck no…
ANNOUNCEMENTS: Adopt A Highway, Bethel, May Overnight Ruck, Break the Dam, Read Newsletter
COT: Solid thoughts and prayers shared with many prayers lifted for healthy and healing.

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Q-Fusion

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A litte Q-fusion this morning at <#C02PK4V7WLV>. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed <@U5Y5JA02G> running and I thought I had seen his name of the Q Line-up for the Catawba Ridge AO (whatever the new name is).
After clearing up the Q-Fusion, we started with a mosey around the parking lot. We stopped a few times for Toy Soldiers, Butt Kickers, and Knees to Chest. we made our way to the band parking lot for the first phase:
– Bear crawl out to 10, 2 burpees, crawl bear back to start
– Bear crawl out to 20, 4 burpees, crawl bear back to start
– Bear crawl out to 30, 6 burpees, crawl bear back to start
– Bear crawl out to 40, 8 burpees, crawl bear back to start
– Bear crawl out to 50, 10 burpees, run back to start

Next, same markers, except run out, 10 SSH (+10 each marker), Nur back to start.
Last set, same marker, run, 10 squats, nur back to start.

Next, we moseyed to pull-up bars. 5s – 1 pull up, 4 squat thrusters, increase pulls +1, decrease squats -1
Rinse and Repeat
Finished off with a Jack Webb

Good to see some new faces. we had a out of town visitor and a Kotter.
Great job guys

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Much like Heroin

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WARMUP: brief
THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more.
ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a Pearls on a String for my next Kitchen Sink Weinke

Only 2.5/5 ⭐️ for this one today

But much like heroin Pollo Hermano will not get addicted to running

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Wait… I thought Olaf was on Q

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WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up

THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s

Lunge Worm

11’s
Lt. Dan Magic Legs : BBS

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and Hare
Newsletter

COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.

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Circuit City

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WARMUP: Cherry pickers / windmills / SSH
THE THANG: Circuit
20 merkins
Run a lap
20 BBS
Run a lap
20 dips
Run a lap
20 pickle pointers
Run a lap
20 squats
Run a lap

Repeat X 4

Abs
Found a wall for wall 30 sit ups (on your 6)
30 single leg V-ups
50 LBC’s

MARY: kinda
ANNOUNCEMENTS: many
COT: employment opportunities

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Good Morning Respectables!

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WARMUP
Disclaimer and some static stretches at the flag.

THE THANG:
Take a lap around the parking lot and stop at the front of school for COP. All in Cadence:
SSH x 20, windmill x 10, Mountain climber x 15, Low slow squat x 15, cherry picker x 10
Form two lines about 5 yards and face each other. Bear crawl in cadence (4 steps four steps forward/four steps back) x 5
Freddie Mercury x 15, LBC x 15
Back into formation, 5 yards apart. Crabwalk in cadence (4 steps forward/four steps back) x 5
Finish with 10 flying squirrels in cadence

Form a straight line and lunge walk the parking lot spaces, do 5 squats at every other line. Return to start with a bearcrawl and 3 merkins at every other line.

Indian Run 2 laps around the parking lot.

Circle up for <@UJGS2BBQD> modifed (7 reps) killer hip routine

MARY:
Rosalita x 15, Pretzel crunch x 15, Hello Dolly x 15, American Hammer x 15, Box cutter x 10, Superman hold x 3

ANNOUNCEMENTS:
Dam to Dam race this weekend

COT:
Prayers for <@U790WHUKC>’s wife with health issues/job change, traveling mercies for students traveling, and those traveling to and running the Dam to Dam race in the rain.
After a week of illness, it was great to be back with my F3 brothers this morning – all respectables! Well done, gentlemen!

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Buy in, cash out

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WARMUP: SSHs and windmills. Then partner up and catch me if you can around loop. P1 does 5 hand release merkins, p2 farmer carries both rucks. P1 runs to catch P2 and switch. On and on around loop.
THE THANG: Buy in: 50 squats and 50 swings, break up as you want.
Main event: 4 rounds of the following:
20 flutters w/press
15 merkins w/ruck
10 ruck OH squats
5 man-makers
Lap (alternated between run and ruck)
Cash out: 50 single leg V-ups and 50 high pulls, break up as you want.
Recover and head back to COT.

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