WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).
ANNOUNCEMENTS:
Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.
It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.
Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.
SYITG
-Beaker out ✌🏾
THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).
ANNOUNCEMENTS:
Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.
It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.
Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.
SYITG
-Beaker out ✌🏾
WARMUP: disclaim
THE THANG: big Loop – run down Dave Gibson – through school – up bus entrance – through Walmart parking lot – onto Hubert Graham toward TCES – right on Waterloo – Left on Henslow – right on Cameron creek – right on 160 – back to COT.
stop every 1/4 mile for exercise
first stop 15 SSH IC
each subsequent stop replace 1 SSH with 1 Burpee
totals:
4 miles
120 SSH IC
120 burpees
MARY:
10 American Hammers IC
20 LBCs IC
ANNOUNCEMENTS:
grow rucks a plenty (see Olaf)
beers and burpees (see Decibel)
COT:
Important stuff
WARMUP: SSH, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG:
Stage 1 – 100 Swings OYO
Stage 2 – 3 Rounds of (10) Man Makers, (20) Halos, and (30) Good Mornings
Stage 3 – Four Corners (2 Rounds with Reps at 15 and 10):
Corner 1 = Overhead Press and Deadlift
Corner 2 = Lunges and Squats
Corner 3 = Curls and Tricep Extension
Corner 4 = Bent Over Rows and Chest Press
MARY: American Hammers and Flutters with a Press
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: what’s that?
THE THANG:
Shuffled for 1 min, recovered with a 3 minute walk. Repeat until time was up.
Great fellowship.
MARY:
Wrapped up with some LBC, V-ups, and Big boys
ANNOUNCEMENTS:
Convergence-Invergence
COT: pursue your concentrica
WARMUP:
Side Straddle Hop
Merkins
Hillbilly Walker
THE THANG:
1 minute on 30 seconds off
Upright Row
Deadlift
LBC
Halos
Swings
Jump Rope
Slam Balls
Goblet Squat
Cone Suicides
Tricep Extensions
ANNOUNCEMENTS:
Bethel Men’s Shelter 3/7 needs volunteers
Q school 3/1 Stockade
COT:
Marriages
Prayers for health
WARMUP: SSH, Cherry pickers, IW, HW
THE THANG: In light of the Q Source topic of DRP, the weinke reflected the Spurs.
1. “A man needs help to get right.”
The first portion of the workout was a team effort. Teams of 2 had to complete 50 merkins, 50 big boys, and 50 squats total reps.
During the next portion of the workout we discussed the second spur
2. “A man must turn pro to get right.”
Second workout 25 minutes of 100yd sprints EMOM.
Turning pro means that you’re making the decision every day to work towards your goals, being a true HIM. Often times with the help of a Disrupter.
Third spur is “Discretion is a cage with velvet bars”
This means that when you give yourself too many options, giving up is easy. Before every workout the disclaimer is made “modify if necessary” and too often we modify our goals to make it easier to quit.
Wrapped up the workout with 50 merkins, 50 big boys, and 50 squats. If you finished before someone else, take a portion of their reps to help them finish up as well. A man needs help to get right.
Final buy out was a 200yd sprint.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Tiller warmed up PAX and then kettlebellera split with YHC
THE THANG: the deck of cards – spades = squats, diamonds = merkins on the bell, hearts = hammer curls, clubs = swings burpees when a 5 gets drawn and a lap was run every 10 cards.
Upon completing each lap, pax planked for one thought from Meditations book 8 by Marcus Aurelius.
MARY: Time for a few flutters with the bell held high.
ANNOUNCEMENTS: Yes
COT: 5th core principle