Author: f3nano

DATE: 2021-10-21
AO: Atlantis
Q: Hammerhead
PAX: Rogue, Riot, Infinity
FNGs: None
COUNT: 4
We ran along and over the Anacostia River, stopping midway for some PT.

DATE: 2021-10-27
AO: Patriot
Q: Big Short
PAX: Bone, Booking, CableGuy, Flipper, Ice Tea, Spokes, Undertow, Wedding Singer FNGs: None
COUNT: 9
WARMUP: the normal routine, i.e., side straddle hops, imperial walkers, arm circles, cherry pickers, willie mays heys, downward dog and cobra kai. Then moved to goal line and ran to the opposite goal line, stopping every 10 yards to do either 10 mericans or 10 body weight squats. Repeat back to the original goal line.

THE THANG: The accelerator! First stage: 10 shoulder presses with coupon, then shoulder carry the coupons to the other end of the field, put the coupons down and run a lap around the track.

Continue for four more stages. For each stage, (i) repeat the exercises from the previous stage, (ii) add a new exercise, (iii) shoulder carry the coupon to the other end of the field and (iv) run a lap.

The fifth and final stage: 10 shoulder presses with coupon, 20 decline dercans (feet on coupon), 30 coupon curls, 40 jump overs (jumping over the coupon) and 50 leg lifts over the coupon.

MARY: 50 LBCs, 25 toy soldiers, 30 flutter kicks and 25 more toy soldiers.

ANNOUNCEMENTS: look on the f2 channel

COT: snippet for the day: “We should be careful of each other / We should be kind / While there is still time.” Courtesy of the Men in Blazers newsletter.

DATE: 2021-10-27
AO: Kodiak
Q: Rikers
PAX: Anchorman, De La Rocha, Inglewood, Pre, Shakira, Refueler FNGs: Inbox
COUNT: 8
WARMUP: Hair Rockettes, HBW, SSHs, MPs, DWD, CK press -mosey THE THANG: 8 movement EMOM
1st min- 10x burpees
2nd min- 30x Crab cakes
3rd min- 15x shoulder tap merkins
4th min- 10x Big Boi
5th min- 15x Coupon swings
6th min- 6x 5m bear crawl/crawl bear
7th min- 30x Apollo Ohno (w/w/o coupon)
8th min- 10x pull-up
9th min- REST
RINSE AND REPEAT 3x

MARY: Heels to Heaven with twist, coupon pickle pointers, Australian snow angels, steamboats, Plank-o-Rama
ANNOUNCEMENTS: 1yr convergence #Bulldog 10/29 0530, celebration 10/30 @Brisket’s barn 1800-2100 -$20 per HIM
COT: Be the authentic you- candor, transparent, and sharing with the PAX as we are not meant to do this alone. God on the mountain is also God in the valley.

DATE: 2021-10-27
AO: Compound
Q: Popeyes
PAX: Popeyes
FNGs: None
COUNT: 1
WARMUP: A few laps with butt kickers, arm circles, high knees, star jacks, side straddle hops, etc peppered throughout
THE THANG: Murder bunnies, jump rope walk, side to side bear crawl, and regular bear crawl to half way on the field (side to half) with running the course of the field in between each one. 2x MARY: Yes
ANNOUNCEMENTS: None
COT: Fear is a decision. Make a conscious decision not to fear.

DATE: 2021-10-27
AO: Horizon-Ao
Q: Old Bay
PAX: Magoo, Maj. Payne, 3 mile, Jenner, Poe, Disco, Kodiak, Brown Bag FNGs: attaché
COUNT: 10
NOT A PROFESSIONAL – MODIFY AS NECESSARY

WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Hank Aarron
Cherry Pickers

The Thang:
Mosey to various points around the AO, Coupons & Ladders the run 10, 15, 20 then run

One – Ball Park
10 – Carolina Dry Docks
15 – Big Boy Situps
20 – KettleBell Swings
Hill Sprint

Two – Woods Hill
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Hill Sprint

Three – School Front
10 – Hernia – Coupon V Up
15 – Coupon Push Up
20 – Lion Kings
Fellowship Run around parking lot

Four – Between the Schools
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Parking lot sprint

Mary:
Flutter Kicks
LBCs
J Lo

Announcements:
Grunt
Thursday 2ndF at Claire & Don’s

Count-o-name-o-rama
COT
Steady repetition, being committed to something, keeps you at a base level of preparedness at all times. Like when you forgot you have Q but you discover you’re more prepared than you thought and everything works out ok! MOS