Run to Brayden do a couple of loops and come back. :joy:
The THANG:
Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.
COT:
On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.
WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number
Station 1
Burpees
Flutters
WAM
Station 2
Lunges
Hammers
Diamond merkins
Station 3
CDD
Big Boy
Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner
MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for safe travels, new jobs and for grace
WARMUP:
Imperial Walkers
Low slow squats
Hillbilly Walkers
LBC
Plank with some stretching
Mosey to front of school
12 Dips
5 step ups each leg
3 rounds
Mosey to back of school
Wall sit while 1 PAX goes up and down stairs
20 quick steps
5 irkins
15 quick steps
5 irkins
10 quick steps
5 irkins
THE THANG:
Mosey to football field
10 squats
Lunge walk 10 yard
10 merkins
Mosey back to goal
10 squats
Lunge walk to 20 yard
10 merkins
Mosey back to goal
Rinse and repeat to the 50
2nd round
Same distances
Reverse lunge walk
Sumo squats
Plank jacks
Reverse mosey to goal line
MARY:
Freddy mercurys
Rosalitas
Protractor
ANNOUNCEMENTS:
Read Newsletter
COT:
By not accepting God’s free gift of Grace we trample on the sacrifice he has provided for us.
Let’s instead honor the sacrifice and accept that free gift which is in our best interests :pray: :fire: :point_up_2: :raised_hands:
WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
WARMUP: yes, in fact it has warmed up, most accepted 40 as the temp, some argued feels like 36
THE THANG: loop through Kingsley, down 21, to the front of the hospital, across the street from launch, then back. most did not follow the suggested ‘loop’, but all made it back safe
MARY: never heard of her
ANNOUNCEMENTS: yes
COT: yes
Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Windmills (IC)
Mosey around the lot to the covered walkway in front of the school
The Thang
The workout consisted of nine songs where an exercise was performed until a trigger word started another exercise
Song 1 – “Africa” by Toto
4m 32s of SSHs
Trigger Word: Africa – Burpees (7 total)
Song 2 – “You Can Call Me Al” by Paul Simon
4m 36s of Plank
Trigger Word: Al – Plank Jacks (4 total)
Song 3 – “Wagon Wheel” by Old Crow Medicine Show
3m 56s of Imperial Walkers
Trigger Words: Rock Me – Bomb Jacks (18)
Song 4 – “Another One Bites the Dust” by Queen
3m 43s of Plank
Tigger Word: Dust – Merkins (18)
Song 5 – “The Joker” by Steve Miller Band
3m 39s of American Hammers
Trigger Word: I’m – LBCs (32)
Song 6 – “Pour Some Sugar on Me” by Def Leppard
4m 56s of Moroccan Night Clubs
Trigger Word: Sugar – OH Claps (19)
Song 7 – “Wildflowers” by Tom Petty
3m 14s of Squats
Trigger Word: You – Flying Squirrels (24)
Song 8 – “Hotel California” by The Eagles
6m 32s of Calf Raises
Trigger Word: California – Burpees(4)
Song 9 – “Money for Nothing” by Dire Straits
4m 39s of People’s Chair
Trigger Word: Money – Merkins (17)
NMM
Who knew five minutes of Moroccan Night Clubs could wreck you? Today’s beatdown proved you don’t have to run far to get a good workout. Thanks for the opportunity <@U790WHUKC> and happy birthday <@U6AS1MBPG>. And great to catch up with our Ruckers at the end.
Remember to celebrate your wins louder than you mourn your losses. Progress deserves more energy than regret. Should’ve, would’ve, and could’ve steal too much joy. The windshield is larger than the rearview mirror for a reason.
Aye!
IJ
WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently “went to block party” and then remembered we were going to ballroom today.
THE THANG: ran around exploring
Found a 15 space parking lot
1 merkin
2 squats
3 burpees
4 merkin
5 squats
6 burpees
7 merkin
8 squats
9 burpees
10 merkin
11 squats
12 overhead claps (by request)
13 merkin
14 squats
15 overhead claps
Started to do that again, but I just didn’t wanna. Was hoping more PAX would gripe about it. But they didn’t they were either too cold to complain, or knew I might actually go through with it if they did.
Mosey some more
some squats, lunges, cossak squats
Mosey some more found a hill
bear crawl, donkey kicks, back down
crawl bear, donkey kicks, back down
Mosey some more found the basketball court
5 squats run to the middle 5 jump squats
back to start
5 squats run to far end 5 lunges
did that a few times
MARY: did some hip flexibility work. Barry did not seem to be a fan, but I know he really enjoyed it in his heart.
COT: had to be there. Bass is a stellar Site Q. It was an honor to lead
WARMUP: not possible
THE THANG: running
MARY: no one here by that name
ANNOUNCEMENTS: it was cold
COT: pre
14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…
This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.
subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: