Author: f3nano

DATE: 2021-08-30
AO: Loco
Q: Mutombo
PAX: Mudder, Ronaldo, Hoff, Shute, Leonidas, Tink, Fuji, Dreamcatcher, Nolan, Bobcat, Refueler, Aragorn, Anchorman, Gigawatt, Brisket, Rikers FNGs: FNG: Hatch Untaggable: Stitches
COUNT: 19
WARMUP: Jog, butt kicks, high knees, side shuffles, karoakes, worlds greatest stretch, side plank reach throughs THE THANG: Station #1 Iron Chest x 10
Sprint length of basketball court and back x3 Hold Squat
Station #2 Alternating lunges with coupon x10
Alternating T-pushups x10 Hold high plank
Station #3 Mountain climbers x10
Side straddle hops x10 Hold back plank
Station #4 Squats with coupon x15
Run Backwards
length of basketball court and back x3 Hold high plank
#5 Bent over rows with dumbbells x10
Iron Mikes x10 Hold Squat
#6 Bear crawl around lane of basketball court x2
Shoulder taps x10 Hold Back plank
# 7 Bobby Hurleys x10 Carolina dry-docks x10
Hold Squat

MARY: 30 LBCS, 30 leg raises, 20 dancing chilcults
ANNOUNCEMENTS: DC Stair Climb on 9/11, also on 9/11: Men’s Leadership Conference @ Purcellville Baptist Church. Keep an eye on the storm soon to hit Louisiana
COT: Prayed for the 13 US Servicemembers who died in Afghanistan, along with the 90+ people of Afghanistan who also died. When you don’t immediately know how to help, its time to pray. Also, when you think you know what to do, its also time to pray.

DATE: 2021-08-30
AO: Loco
Q: Mutombo
PAX: Mudder
FNGs: Hatch
COUNT: 19
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2021-08-30
AO: Loco
Q: Mutombo
PAX: Mutombo, Mudder, Ronaldo
FNGs: Hatch
COUNT: 19
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2021-08-30
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Poe, Old Bay, Riot, 2 percent, sticks, Brown Bag, Kodiak FNGs: Attaché needs to get on Slack!
COUNT: 10
WARMUP: cherry picker, willimayshayes, lunge twist, hairy Can-Can, prisoner squats—all interspersed with short bits of side straddle hip
THE THANG: killer Queens: 5 times around the diamond; 10 reps at each corner of merkins, calf raise squats, curl press, loaded squats, or KB swing. Turn a travel card after each set.
Jack – rifle carry
Queen – murder bunnies
King- farmer carry
Ace- Bear crawl
Joker – lunge walk
All other cards-mosey

MARY: ring of fire hurdles
Modified airplane
Ring of fire double coupon drag
ANNOUNCEMENTS:
COT:
Sometimes life serves up four queens. Be a HIM, encourage others.

30 seconds of deep breathing and contemplation.

DATE: 2021-08-28
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, Magoo, Riot
FNGs: Cashonly
COUNT: 6
WARMUP:
13 SSH
13 hillbillies
13 hairy rockets
Arm circles 4×13
13 sit throughs
13 cherry pickers
13 wind mills

THE THANG:
Modified murph:
Pax completes 1 squat at one end of black top
Pax runs to middle of blacktop and completes 1 merkin
Pax runs to far end of blacktop and completes 1 coupon curl
Pax runs back to other end together
Repeat up to 13 of each and back down again to 1

MARY:
13 flutters holding coupon in press position
13 scissors with chest press
13 reverse crunches with coupon in press position
Plankorama to a count of 13

ANNOUNCEMENTS:
IronPax, The Grunt, 9/11 stairs

COT: