WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH
MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit鈥檚 friend.
THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds
We did an extra rounds as time allowed for extra credit
MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations馃└
COT: prayers for families, kids and teachers during the last stretch of the school year
THE THANG:
This workout was developed as a remembrance of the Columbine High School shooting victims from 23 years ago (4/20/1999). I was a freshman in high school about 40 minutes from Columbine and had friends there that day that were thankfully not physically injured.
Everyone grabbed a cindy…
Buy-in: 21 merkins. One for each wounded victim that survived that day.
Main Event:
To honor the 13 victims that died that day (12 students and 1 teacher) we did 13s.
13s – bent over rows with the cindy at the ROTC building, 8 count body builders at lower stop sign (start with 1 row and 12 body builders, increment one row and decrease one body builder each round, end with 12 rows and 1 body builder)
Before each round the name and age of one of the killed victims was announced.
SSH were completed at the end of each round until the 6 was in.
this brought us to 05:56
Finished off the workout with 25 chest presses with cindy (IC) and then 10 OH press with cindy (IC)
ANNOUNCEMENTS:
Although tragedies continue to happen seemingly endlessly – raising kind, caring kids and being leaders in our community can make an impact on those around us. This impact can reduce or mitigate the impacts of the mental health issues that lead to some of these tradgedies. Keep up the great work and hopefully we never have to deal with anything close to what happened this day 23 years ago.
AKA continues tomorrow at Minnow Pond, Blood Drive May 12
CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman鈥檚 at the end to stretch our abs and lower back.
Half a lap
HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)
Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.
MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.
Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker.
The board:
Oh, and everyone grab a 4.5lb paver for each hand. They’re brand new so the gloves are to keep your skin from being sliced open.
THE THANG:
HIIT workouts with all 12 exercises. Everyone, just use the beat!
1. Squat lat pull w/alt leg raise
2. Dumbell scarecrow
3. Lat pulls w/alt high knees
4. Al Gore tricep extensions. Arms out, elbows turned UP
5. Apollo Ono with shrug/lat pull/whatever felt right
6. Overhead press (with optional pelvic thrust)
7. Lunges with full arm motion
8. Side arm lat raises
9. Hillbilly walker
10. Scarecrow again
11. Slow, full arm circles with one arm, holding the other out. Guitar hero style
12. overhead press to tricep extesion and back
We did the above for:
1. 90 seconds on, 20 seconds rest
2. Take a break with a long lap around the parking lot
3. 30 seconds on, 12 seconds rest
4. Two of each, straight down the line, try not to mess up or burpees
5. Everyone did fine, so 10 burpees as a reward
6. Two each one more time, because the ruckers needed to know what they were missing
https://photos.app.goo.gl/SByJGmeayUfkfNab7
Funhouse talking about what AKA is all about
Tinsel talks about the Manion WOD at Chupacabra on 4/29
YHC letting everyone know that we can soon start posting BBs in Slack, and to update your names or you won’t get tagged
COT:
Talked about F3 being open to all men. While YHC is reasonably certain that most of the men there was some flavor of christian, I asked men to bow their heads for a moment of murmuring silence. When complete I also said I don’t want to ignore things that are difficult in each others lives. grab the man next to you if you need to talk about something. This is CoT, and we trust.
NMM:
I’d been thinking about this workout for weeks, basically the first time I saw the intro credits for Peacemaker, I knew I had to bring this to an AO near me. And it just so happened that I had the Swamp on AKA, so I watched that credit sequence over and over until I had a solid, awful, dumb, stupid workout ready to share with whatever AKA groupies were brave enough to drive out to Rivergate.
I knew it was going to make guys feel dumb, stupid, perhaps even embarrassed, but the smiles went on for miles, and the shoulders have been successfully melted. Mublechatter was epic, everyone had a great time, and I couldn’t be more thrilled to have brought a fun, shoulder smoking Friday morning to The Fort. Thanks for putting me on the calendar, Slapshot!
Peacemaker intro:
WARMUP: maybe one SSH
THE THANG:
Ran around the outside of CRHS campus. Every light pole directly on your path stop and do exercises with KB. First 10 poles do 5 reps of first set. Next 10, 10 reps of 2nd. Next 10, 15 of 3rd set.
5
Uhauls
Haybailers
Dips
10
Swings
Curls
OH
15
Squats
Tricep extensions
Calf raises
By the time we go to the front of the school and started the 3rd set BC ran back and pushed the 6 up to all finish for COT.
Four men showed up at The Ballroom this morning.聽 Bitcoin rolled up at 0515, just got finish with early morning duty with newest 2.0. After the disclaimer, we circled up for warm-up exercises (SSH, Imperial Walkers, Windmills, and Plank Stretches).
Next, we moseyed to the front of the school.聽 Drop Thrill published a Pre-Blast to raise awareness of Mental Illness聽 /聽 “The Mental Battle”.聽 Included in the Pre-Blast was a three round DORA workout.聽 Each round started with a review of stats along with three exercises.聽 Each Pax took turns performing the exercise while the other Pax ran around the parking lot.
Round 1
50,000,000 adult Americans experienced mental illness in 2019.
56% of employees spend time looking for another job.
27,000,000 Americans with mental illness are unable to receive treatment.
100 Lunges
112 Merkins
54 Squats
Round 2
60% of employees do not feel their management helps them to deal with stress.
33% of employees can鈥檛 afford their healthcare costs.
80% of employees reported feeling emotionally drained by their work.
120 Calf Raises
66 Lunges
160 Moroccan Night Clubs
Round 3
65% of employees find it hard to concentrate at work due the environment at work.
Over 60% of youth with mental illness do not receive treatment.
Over 60% of employees feel they don鈥檛 get paid enough to save for an emergency fund.
130 LBCs
120 Box Cutters
120 Flutters
Great job by all.聽 Thanks to Drop Thrill for putting together the Pre-Blast.聽 If you have not already listened to Roundtable Episode #288, please make the time to hear about this important subject.聽 Link Roundtable Episode #288
Disclaimer:聽 I didn’t plan my workout the way I should have this morning, but I did have a topic we would run (literally) with this morning.聽 Failure. No one wants to hear the word.
Back to the workout, first stop was the Subway parking lot.聽 I gave the Pax a few minutes to think about how many merkins they could do in 2 minutes, similar to APT.聽 Next, we each did our best to meet or exceed the goal.聽 I asked the Pax who didn’t meet their goal how they felt..most disappointed.聽 We briefly discussed failure.聽 How do we teach our kids how to handle it? Do we help them through it or let them learn on their own?
More discussion later as we moved to the next location.聽 After 13 years in the area, I still can’t remember street names.聽 We took a left at Hardees and I right on Hill (I called it Shady street) which wrapped around to 160.聽 We ended up at the Presbyterian Church.
Three rounds: Half the group ran around the front of the church while the others did an exercise.
Round 1:聽 Squats
Round 2: Burpees
Round 3: Plank
Next stop was First Baptist Church parking lot.聽 The group was split in half again.聽 Two pax were lined up on opposite sides on parking lot approximately 50 yards apart.聽 The other pax ran to the far end of the parking lot and switch places with the other pax.聽 It short, continuous sprinting back and forth for seven minutes.聽 With a few minutes left, we caught our breath, compared our heath rates, and moseyed back to the flags.
We had some extra time on the clock for some Mary.聽 Jekyll shared his experience with his 2.0 working on his Eagle scout project. The tricky balance between helping him navigate and letting him learn on his own.聽 Whether you call it a setback or failure, the more you learn how to handle these situations, the more the boulder becomes a pebble.
25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y’all out there for an out of shape Q workout.
Shady did a 5 min warmup
Station 1: Burpee Suicides 5-10-15 reps (no foreplay聽@Jekyll)
Merkin Suicides 5-10-15 repsMosey to another Station at entrance to school
Station 2: Quadzilla for 4 minutes (run downhill and nur back uphill). #lovelanguageOG Quadzilla (thanks聽@Pusher). Same as above but with 10 squats at top and 10 jumping lunges at bottom.
Mosey to Elementary School Car Loop
Station 3: Run 5 laps doing 10 hand release merkins at starting line and 10 hand release merkins at half point (5 laps=100 hand release merkins)
I had 3.0+ miles by COT. It felt good to Q again and be in the gloom with y’all. I felt the love.
Announcements: Read the Newsletter
Prayers/Praises:
-Zima praise for Let Me Run Coaching
-Prayers for those suffering from depression (when in doubt, reach out)
-Prayers for Blount daughter who has cancer
-Prayers for Cyclops M whose uncle passed away
Apologies for any errors or omissions. Thanks for the opportunity. I need a nap.
