Author: f3nano

Date: 2024-09-16
AO: thepatriot
Q: Lazlo
PAX: Ice Tea, Strange Brew, Skymiles, Hops, Coxswain, Groundhog, Prestige, Short Rib, Lucius, Wedding Singer, bogey, Pilsbury, citrus, 5-Way FNGs: None
COUNT: 15
IronPaxians have some new, untested exercises coming up on Friday, so we did a quick test run on those. Then we got to the core, and stayed there.

WARMUP: SSH, imperial walkers, hillbillies, michael phelps, tempo merkins, willie mays hayes, cherry pickers, tempo squats, downward dog, wgs, burpees

THE THANG:

Part Uno: We bookended the IPC exercises with a lap as an abbreviated version of the 800’s we’ll do on Friday. The PAX are familiar with merkins and murder bunnies, so we did an abbreviated version of the new ones. -lap
-10 cactus squat jumps
-10 yard Lt Dan’s Magic Legs
-10 coupon plank jacks
-10 yard brick layers
repeato to the 40 yard line
-lap

Part Dos: The PAX partnered up for a core-heavy Dora. Partners did 20, 30, and 40 tick tock burpees to start each round, respectively. Round 1: 100 WW1
Round 2: 200 American hammers (2 count)
Round 3: 300 flutter kicks (2 count)
While partner carries coupon to the 25 and back

MARY: Tempo dirty dogs

ANNOUNCEMENTS: Friday IPC starts at 5:30. If you want a warm up or instructions get there early. (Warm up will start at 5:15)

COT: Keeping Boardwalk, his father, and family in our prayers, along with Lucius’ nephew, Robert.

Tags: thepatriot, Ice Tea, Strange Brew, Skymiles, Hops, Coxswain, Groundhog, Prestige, Short Rib, Lucius, Wedding Singer, bogey, Pilsbury, citrus, 5-Way

Date: 2024-09-16
AO: acropolis
Q: Peanuts
PAX: Pumpernickel, SeaCow, Crop Duster, Monk, NOAA
FNGs: None
COUNT: 6

WARMUP: SSH; WMH; MP; DB; shoulder taps; DD; WGS; mosey a lap
THE THANG: DORA – 75 curls; 125 chest press; 175 KBS; 225 squats; 300 calf raises. Partner did mosey 100 and back; mosey backwards and fwd 100; lunge 50 and back; karaoke 100 and back; mosey 100 and back with 10 burpees; mosey 100 and back with 10 dips at each bench for total of 60 dips. MARY: ring of :fire:
ANNOUNCEMENTS: the Grunt
COT: Transitions are tough.

Tags: acropolis, Pumpernickel, SeaCow, Crop Duster, Monk, NOAA

Date: 2024-09-15
AO: social-distance
Q: CableGuy
PAX: Wedding Singer, Big Short, Popeyes
FNGs: None
COUNT: 4
WARMUP: No
THE THANG: 6.5 miles and change plus 40 merkins
MARY: Newp
ANNOUNCEMENTS: Road closing in seven minutes
COT: Have a good day

Tags: social-distance, Wedding Singer, Big Short, Popeyes

Date: 2024-09-14
AO: olympus
Q: Yard Sale
PAX: Nano, Monk, Walk-on, Peanuts, citrus, Dr J, Ashe, Doodles, Popeyes FNGs: None
COUNT: 10
WARMUP: Yes
THE THANG:

Bleachers.

Run up and down a flight of stairs. At the bottom, do 10 pushups. Repeat for 5 flights.

Run to Endzone. Crawl bear to the 50 yd line. Every 10 yards do 5 merkins.

Run to other set of bleachers. Go up and down stairs, and at the bottom do 20 LBC’s and 10 Heels to Heaven. Repeat for 5 flights.

Then play ultimate frisbee. 95 traffic occasionally closed lanes.

MARY: Yep
ANNOUNCEMENTS: Grunt coming up in November. Date undetermined. Need a PAX to lead and supporters!

Peanuts has a 5k run at 9AM if anyone wants to join him.

COT: Sharing Gratitude amongst the group. Everyone is welcome to say one thing they are grateful for.

Tags: olympus, Nano, Monk, Walk-on, Peanuts, citrus, Dr J, Ashe, Doodles, Popeyes

Date: 2024-09-15
AO: mother-ruck-ing
Q: Ice Tea
PAX: Porkchop, Red Dawn, Sunshine
FNGs: None
COUNT: 4

WARMUP: Nope

THE THANG: PAX walked a brisk 4+ miles with weight. Toured a few parks and discovered Falls Church neighborhoods we didn’t know existed.

MARY: None

ANNOUNCEMENTS: I wish we could have coffee, but gotta go!

COT: None

Tags: mother-ruck-ing, Porkchop, Red Dawn, Sunshine