Author: f3nano

DATE: 2021-07-23
AO: Horizon-Ao
Q: Brown Bag
PAX: 2 percent, Kodiak, Riot, Disco, Poe, Vila, lojack
FNGs: None
COUNT: 8
WARMUP: SSH, Don Quixote, Cherry Picker, WMH, LBAC
THE THANG: Run a ~2.5 mile loop up Williamsburg, down George Mason and through Rock Spring Park (Hot Duck Wings as my kids called it when they were 4), up 27th to #Patriot-AO, then down Harrison back home. PAX stopped 6x and did in succession (one combo each stop) Merkin/American Hammer, Derkin/Flutterkick, incline Merkin/Hip Raises, Shoulder Taps/Superman, Hand Release Merkin/Toy Soldier, and Diamond Dave Merkins. MARY: LBC x 50
ANNOUNCEMENTS: Float, Respect + 1 at Olympus, Sasquatch, Fall Blood Drive
COT: Having a lot of other things going on in one’s life shouldn’t allow us to crowd out the things that give us strength, both physically and spiritually.

DATE: 2021-07-14
AO: Patriot
Q: CableGuy
PAX: Lazlo, Mayberry, Maj. Payne, Brown Bag, Bone, Flipper, Roadkill, Spokes, 2 percent, Jag, Wedding Singer, Big Short, Rousey-F3Grandstrand FNGs: None
COUNT: 14
WARMUP: Side Straddle Hop. Arm Circles, Cherry Picker, WM Hayes, Downward Dog, Cobra Kai
THE THANG: Mosey to the Arena for five sets of 10xStepups/10xDurkins. Bear crawl en route to the gym entrance sidewalk railing. Five sets of 10xAussies/10xMerkins. Mosey back to the Arena for 30 Dips / 30 Body Weight Squats. Crab walk en route to the basketball court for five sets of 10xShoulder Taps/10xMountain Climbers. All aforementioned exercises in cadence or on my count. Mosey back to the field for a set of 11’s: Burpees and Jump Squats. MARY: LBC, Freddie Mercury, Toy Soldiers
ANNOUNCEMENTS: Numerous
COT: You’re winning the day by being out here. Thank you for motivating me.

DATE: 2021-07-23
AO: Patriot
Q: CableGuy
PAX: Flipper, Sunshine, Jag, Bone, Wedding Singer, Spokes, Lazlo, Big Short FNGs: None
COUNT: 9
WARMUP: Side Straddle Hop, Arm Circles, Cherry Pickers, Willie Mays Hayes, Rockette, Downward Dog, Cobra Kai
THE THANG: Today was a travel fest. Pax moseyed to the Nottingham ES field for a round of Dora paced by ~50 yard run in teams of two. Exercises: 100 Merkins, 200 Plank Jacks (IC), 300 American Hammer (Two-count). We then moseyed back to the Patriot with stops for sets of ten burpees – total of 50. MARY: LBC
ANNOUNCEMENTS: Tubing tomorrow; happy hour coming Thursday
COT: Habits add up to excellence. Just ask Aristotle: Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.

DATE: 2021-06-15
AO: General
Q: Traveler
PAX: Lazlo, citrus, Trolley, Toolbox, Maj. Payne, DPR
FNGs: None
COUNT: 7
WARMUP: SSH and Moroccan Night Clubs. Coupon carry mosey to the super secret fence jump spot. PAX with coupons should carry overhead, pausing periodically for an exercise an exercise, and to switch coupon-holders. Exercises included squats, merkins, and butt-kickers/high-knees.

THE THANG:
Stations: PAX spread out across the goal line for a stations workout. The runner(s) acted as the timer – when they finished the lap, PAX rotated to the next station. Stations included:
Round 1: Sprint around the track (~300m), overhead press (w/ coupons), flutter kicks, burpees, KB swings (w/ coupon). Round 2: Same thing, but sprint was ~200m
Round 3: Same thing, but sprint was ~100m

Dora 1-2-3: PAX pair up. PAX 1 starts working through the exercises, while PAX 2 completes the route (bear crawl 20 yards, sprint 20 yards, back pedal 40 yards). When PAX 2 returns, he picks up the count on the exercises, and PAX 1 completes the route. Exercises: 100 Monkey humpers, 200 Bicycles, 300 Calf raises

MARY: I don’t quite remember, but it was probably blistering. ANNOUNCEMENTS: Remember to post backblasts after the workout.

COT: Walter Ciszek was a Polish-American priest who voluntarily went to a Soviet labor camp to minister to the prisoners there. When asked by a prisoner how he could serve God while he was being forced to dig trenches every day, Walter said, “Dig the best trenches.” It’s a reminder that even in our mundane daily tasks, we can do them excellently and offer them as a sacrifice to God and to our families. That intention matters. So for each of us, write the best status report, deploy the best code, send the best email, balance the best budget and we’ll be acting as faithful servants.

DATE: 2021-07-20
AO: General
Q: Traveler
PAX: Sam Adams, Hightower, Maj. Payne, Toolbox, buffet, Booking, Fairweather FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Moseyed around the perimeter of the field, body weight squats, arm circles

THE THANG:

The PAX hit the bleachers for some 9/11 stair climb prep with some “Bobby Ricky’s”. After each aisle of the bleachers, the leader stepped aside for an AMRAP exercise until the 6 passed by. After each entire set of bleachers, PAX took a break by listening to some music.

Set 1:
Bobby Ricky exercise: Air Squats.
Song: Tubthumping by Chumbawumba: SSH throughout the entire song. For every “I get knocked down, but I get up again,” PAX do a burpee.

Set 2:
Bobby Ricky exercise: Derkins.
Song: Flower by Moby: A classic. “Bring Sally Up” and “Bring Sally Down.” Leg raise on the “up” and lower to 6-inches on the “down.”

Set 3:
Bobby Ricky exercise: Calf Raises
Song: ‘Til I Collapse by Eminem: Merkins to the beat of the song ‘til the PAX collapsed. Unfortunately, all PAX collapsed after the first minute. Switched to sit-ups for the next 90 seconds, then went back to Merkins for the final minute.

Set 4:
Bobby Ricky exercise: Lunges
No music, straight to Mary

MARY: Snow angels, flutter kicks, some funky mountain climber variation from Toolbox, WWIs

ANNOUNCEMENTS:
9/11 Stair Climb coming up. Jenner’s raft ruck CSAUP on 7/24 (BYORaft).

COT:
YHC recently went to my sister’s wedding and one thing that emanates from her is the power of positivity. We all know the power of a compliment or words of encouragement. It’s infectious. It makes other wants to be cheerful. Think of one concrete way you can bring joy to someone today.