Author: f3nano

DATE: 2021-06-09
AO: Loco
Q: Rikers
PAX: Pre, CrotchRocket, Scranton, Brisket, Nolan, Bobcat, Hoff, Shute, Boone FNGs: Silver, Gilligan
COUNT: 12
WARMUP: IW x20 IC, SSH x20 IC, Mtn Climbers x15 IC, Kobra Kai THE THANG: 5 beaches- (5 rounds of 7 top and bottom of hill) – Sword- jump squats and merkins
– Juno- Release Crucible Werkin & Supermans
– Gold- Bronze Star jacks & Purple Heart merkins
– Omaha- Iron Mike’s & Dive Bombers
– Utah- Bantaam Death Crawl
MARY: War Hammers and Plank Toy Soldiers
COT: while Hitler slept 77 years ago in his ego, the Allied forces embarked on the greatest feat of valor, the great defense known to man, the single greatest amphibious military operation in history. 5 beaches were conquered and history was set to ensure the freedoms of the Allied nations, and alter the human race. The atrocities of WWII are well documented but unfortunately many were lost.
Valor is responding in the face of fear and adversity. We were called to be great by our Lord and savior Jesus Christ- “ salt and light”. Salt burns an open wound, light burns the eyes after darkness. How will you respond and who will you be in the face of adversity? See the story of Waverly B. Woodson, Jr.

https://www.google.com/amp/s/www.history.com/.amp/news/d-day-hero-medal-of-honor-waverly-woodson

DATE: 2021-06-06
AO: Patriot
Q: Hightower
PAX: Roddick, citrus, Maj. Payne, Spokes, Lazlo, CableGuy, Wedding Singer, Jenner, Old Bay, Bone, Hightower FNGs: MySpace
COUNT: 12
WARMUP:
Fellowship jog around ball fields, stopping to stretch & warm up

THE THANG:
Tennis courts:
Footwork & agility alternate hop baseline, toe taps sideline Shuttle sprints in tennis courts
Rinse & repeat for 2 rounds

Basketball court
Split into 2 groups, opposing ends to run individual layups, egg shell while you wait. 2 rounds

Rinse & repeat, dribble up, stop for jump shot, shoulder press while you wait. 2 rounds

Rinse & repeat, dribble up, stop at free throw line for shot, air squat while you wait. 2 rounds

Rinse & repeat, dribble up, PAX option for any shot, lunge steps while you wait. 2 rounds

Pause for 2 rounds of Ring of Fire, each PAX doing 5 merkins per round, while holding high plank.

King of the Hill, 1 on 1. Opposite side, 6 on each side, air squats while we wait. Winner stays on, loser rotates out. Round 2: shoulder press, loser switches to other side.

MARY:
Done
ANNOUNCEMENTS:
Third year anniversary, June 19 at 7am, Roosevelt Island. More details coming.

COT:
Get vaccinated! World and local communities coming back very quickly. We all need to do our part to stay healthy & keep our families safe.

DATE: 2021-06-05
AO: Farm
Q: Chile
PAX: Gekko (Keith Capp), Infinity
FNGs: Buzz
COUNT: 4
Warm Up:
20 Seal Jacks
20 Doggy paddle
15 Mountain climbers
10 Scorpion dry docks (switch legs each time)
30 second Baby Cobra

The Thang:
“I probably don’t show fear, but I suffer from fear like everyone else.” Frog Hop 10 yards –
– 10 merkins;
– 20 copperhead squats

“We don’t own the planet Earth, we belong to it. And we must share it with our wildlife.” Bear Crawl 20 yards –
– 15 crab cakes;
– 10 Howling Monkeys X 2 rounds
– (everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles!

“If we teach people about wildlife, they will be touched. Humans want to save things that they love.” Duck walk – 20 yards –
– 10 Dancing bears (Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.); – 10 Flying squirrels

“All you have to do in life is be passionate and enthusiastic and you will have a wonderful life.” Inch worm 10 yards –
– Bat Wings
– Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count.

Then repeat working back to beginning.

Mary:
– 15 Dirty Dogs
– 10 Dying cockroach
– 15 Australian snow angels
– 20 Penguin crunches
– 12 Starfish Crunches –
– The PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start. – 10 Flutter kicks

CoT/WoW
“I have a message for my fans. Whatever you want to do in this world, it is achievable. The most important thing that I’ve found, that perhaps you could use, is to be passionate and enthusiastic in the direction you choose in this life, and you’ll be a winner.” – Steve Irwin, the Crocodile Hunter

AO: LoCo Valhalla

Q: @Refueler
Count: 13
The Pax: @Bobcat, @Rikers, @Brisket, @Bolt, @Madonna, @Shute, @Hoff, @Husker, @Gigawatt, @DialTone, @Inglewood, @Banjo, @Beaver nuggets
Warmup: SSH, Rocketts, Cherry Pickers, Downward Dog, Kobra Kai
The Thang: 6 Rounds for time
Divide into teams of 3 HIMs (2 HIM teams may be added depending on total PAX)
100 Meter Sprint (1 football field length)
100 Meter Fireman Carry (2 Pax carry Pax 1)
28 Iron Mikes
28 Merkins
28 WWII Sit-ups
Low Crawl 50 Meters
Bear Crawl 50 Meters
100 Meter SprintREPEAT ….
Mary: WOD covered mary…..
COT: Semper Fi, the USMC creed, means "always faithful". Capt Michael Quin served faithfully as a Marined for 6 years until he tragically lost his life in a helicopter training mission accident. Before that, Capt Quin showed himself to be faithful to his family, friends, teammates and his community. We must honor him and others who paid the ultimate sacrifice by ourselves being faithful to our calling, our values, our purpose, and the mission given to us by God to follow through on faithfully in this life. Marines embody faithfulness, being faithful to their mission no matter how difficult, risky or grueling it might be….they are always faithful to their mission and their comrades. God bless the Quin family and we thank them for allowing us this small opportunity to honor their son, Capt Michael Quin, with this HERO WOD. AYE!

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DATE: 2021-06-08
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Patchouli, Winston
COUNT: 5
WARMUP:
• SSH x 25 IC
• Harry Rockettes x 15 IC
• Arm Circles x 10 IC Each Way
• Cherry Pickers x 15 IC
• 2 Laps with Kareoke
• Downward Dogs into Cobra Kais x 5 IC
• Michael Phelps x 15 IC
• Lounge Act x 15 IC Each Side
• Windmills x 15 IC

THE THANG: Coupon Fest on the Field (Pick Up the 6)
• Jacobs Ladder Blockies 1-2-3-2-1
• Murder Bunnies 25 yards
• Man Makers x 25 Coupon Merkin, single arm rows each side, clean/jerk • Grip Rip & Roll (side one) 25 yards
• Coupon Dips x 50
• Murder Bunnies 25 yards
• Alternating Grave Diggers x 15 Each Side
• Return Rifle Carry Run 100 Yards

MARY:
• Windshield Wipers x 15 IC
• Leg Lift Rosalitas x 15 IC
• Flutters (hold coupon above chest) x 20 IC

ANNOUNCEMENTS:
• All AO Convergence to celebrate three years of invigorating male community leadership in the Capital. Plus @Pop Fly , @El Niño , @Horshack and YHC on Q. Coffeeteria afterward at Compass Coffee in Rosslyn afterward.

COT: @Horshack
Begin with the end in mind. Think about what you want on your obituary. My dad passed away on this day in 2014 and it helps to read his obituary on the anniversary to remind myself to keep the end in mind.

“Leo David “Pappy” Ritter, Jr., age 81, died peacefully with his family by his side at Charlotte Hall Veterans Home on Saturday, June 7, 2014. Mr. Ritter died of natural causes.
Born October 14, 1932 in Washington D.C., to Leo & Sara Ritter, he graduated from Gonzaga College High School in 1950, and earned an undergraduate Degree in Pre-Medicine from Georgetown University and was the only one in his class not to go onto med school. David served in Army from 1955-1957, attaining the rank of 2nd Lieutenant. He earned his law degree from Catholic University Columbus School of Law and joined the Bar in 1961.
On January 20, 1968, he married W. Jane Ritter in Washington DC. Law Offices, L. David Ritter were established in 1969 and was located next door to the courthouse in Upper Marlboro. David practice law for nearly 50 years and retired in 2009. He and his wife lived in the Marlton community in Upper Marlboro and raised a family of six children.
Pappy was an active member of numerous Catholic parishes. Over the years, he attended Holy Family Catholic Church in Mitchellville, Holy Spirit Catholic Church in Forestville and most recently, Jesus the Good Shepherd Catholic Church in Dunkirk. He was a member of the Maryland Bar Association and was very active in local democratic politics. He co-founded the Catholic Business Network of Prince Georges County whose mission is to raise funds to send children to Catholic schools.
Pappy will be especially remembered for his numerous initiatives. As an enthusiastic pilot & aircraft owner, he was central in efforts to bring Freeway airport to PG County. David spearheaded the “”Keep Marlboro Country”” campaign that included efforts to bury telephone poles. David was very involved with his children’s swimming. He helped launch high school swimming in PG County public schools and at Gonzaga College High School.”