Uno!

WARMUP: Planted the Flag, walked the parking lot.
THE THANG: Grabbed the Ruck and did a tour of downtown FM.
MARY: Nope
ANNOUNCEMENTS:
COT:

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Taking the Conga Line Through Life

WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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Hills and Heavy things are hurtful

WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence

THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages

– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.

Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver

Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press

Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.

Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.

How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.

ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching

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3min circuits

WARMUP: mosey to the parking lot behind First Baptist church.
SSH, IW, merkins, mountain climbers, squats
THE THANG: Mosey over to COG lot and doing 3 exercises for 3 mins.  In between sets run to stop sign and back.

3 exercise 3 min
merkins 15
Dips 20
Squats 25

CDD 15
WAM 20
Monkey Humpers 25

Big Boy 10
Hello Dolly – 20
Flutter 25 EL

plank tuck 10
Hello Dolly 20
Jump Squats 25

Hill sprints and then finished with some Mary

ANNOUNCEMENTS:
COT:

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Physical 100 Aptitude Test

WARM UP:
Imperial walkers
Wind mills
Cherry pickers

THE THING:

Mosey across the breeze way to the middle of the track. I had cones setup approximately 25 feet apart.

Round 1 – shuttle run
With a timer set the goal is to make from one cone to the other before the timer goes off. If you miss the timer you must do 3 kraken burpees and jump back in

Timer
5 rounds of 20sec
5 rounds of 18sec
5 rounds of 16sec
5 rounds of 14sec
5 rounds of 12sec
10 rounds of 10sec
10 rounds of 9sec – this is where it really strayed to get hard
10 rounds of 8sec
10 rounds of 7sec – this was as far as we could make it and Old Bay was the only one.

Round 2 The tail of Ouroboros
There are 4 pax, we all start at opposite ends of the tracks
Run around the track if you tag some one they drop and do 2 burpees

Old bay was the victor of the day.

Announcements and Praise & Prayers

Off to coffeeria

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AKA Day 3 – Beaker 1 Year

BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground

THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.

Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.

MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:

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MANION WOD – VA (IF NOT ME, THEN WHO?)

WARMUP: SSH & Windmills
THE THANG: The Manion WOD honoring 1st Lieutenant Travis Manion, United States Marine Corps.
Travis Joseph Lemma Manion was born November 19, 1980 in Camp Lejeune, NC to an active duty Marine family. After settling in Doylestown, PA, Travis went on to LaSalle College High School where his strong leadership qualities set him apart both athletically and academically. He was an all-league standout in wrestling, football and lacrosse, a member of five championship teams, and an All-American wrestler. Travis was best known as a motivating and popular figure to his classmates. It was for these traits that Travis was awarded the Hal Selvey, Jr. Memorial Award for Unselfish Dedication and Leadership. This combination of leadership, athleticism, and academic achievement opened the door to his appointment to the United States Naval Academy.
Travis made the ultimate sacrifice in the Al Anbar province of Iraq on April 29, 2007. As Manion’s patrol concluded a search of a suspected insurgent house, it came under precision small arms fire attack. With the Corpsman grievously wounded by enemy fire and the attack developing into a full-scale ambush, First Lieutenant Manion and a fellow Marine exposed themselves to the increasing fire to pull the Corpsman out of the kill zone. After recovering the Corpsman and administering first aid, First Lieutenant Manion led his patrol in a counter attack, personally eliminating an enemy position with his M4 carbine and M203 grenade launcher. As he continued to direct the patrol, another Marine was wounded by the enemy’s accurate fire. He again moved across the kill zone, under fire by five insurgents, to recover the wounded Marine. Iraqi Army reinforcements, halted by an improvised explosive device, were unable to advance on the flank of the insurgents, and First Lieutenant Manion and his patrol found themselves taking fire from three sides. While fearlessly exposing himself to gain a more advantageous firing position and drawing enemy fire away from the wounded Marines, First Lieutenant Manion was fatally wounded by an enemy sniper. His courageous and deliberate actions inspired the eventual counter attack and ultimately saved the lives of every member of his patrol. By his outstanding display of decisive leadership, unlimited courage in the face of heavy enemy fire, and utmost devotion to duty, First Lieutenant Manion reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.
MARY: Completed
ANNOUNCEMENTS: Announced
COT: 5th Core Principle w/ STL

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ChupaLindy

WARMUP: Let’s roll

THE THANG: Tour greater Kingsley
Throw some pain to include: LSS, MNC, WM (3x), Incline Meeks (2x), Step Ups
MARY:
ANNOUNCEMENTS:
COT: Thanks, Tinsel for the opportunity to lead these brave PAX.

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The Ballroom Blitz comes to Footloose

WARMUP: n/a

THE THANG: Mosey to randomizer station1.
Mosey again to randomizer station 2.
Mosey again to heavy station.

Throughout the beat down PAX we’re asked for input on this question: “what is worship?”

Rinse. Repeat.

Rinse. Repeat

Slowsey to collect gear.

Stand down.
MARY: Never heard of her.

ANNOUNCEMENTS: AKA kicks off Monday. Stop #2 is the Ballroom on Tuesday. If you are reading this, consider this an invitation. BTOBS!

COT: Was conducted

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