Author: f3nano

Date: 2024-08-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Horshack, John Kluge, Low key, William Savage
FNGs: None
COUNT: 5

WARMUP:
20 SSH IC
10 IW Squats IC
10 baby arm circles FW
10 baby arm circles RV
10 MP IC
10 merkins SC
10 MC IC
10 WM IC
10 CP IC

THE THANG:
DORA 3-2-1-1/2

300 squats
200 LBC
100 Merkins
50 burpees

Team one does 3 sets of down/up stairs while team 2 begins on 300 squats. At the end of team 1 stair set team 2 calls out the highest number of squats any pax did, team 2 picks up there and team 1 starts stair set.

MARY:
15 RC SC
10 BBSU SC
10 AH IC
10 V UPs SC
10 FM IC
Plank o Rama

ANNOUNCEMENTS:
Sign up for 9/11 stair climb

COT:
Olympic athletes train so hard and long for sometimes just a few minutes of exertion. Remember that when we’re struggling through our beatdowns!

Tags: potomac-rising, Horshack, John Kluge, Low key, William Savage

Date: 2024-08-07
AO: thepatriot
Q: Strange Brew
PAX: 2 percent, bogey, CableGuy, Couch Potato, Flux, Groundhog, Hobbyhorse, Ice Tea, Prestige, Lazlo, My Space FNGs: None
COUNT: 12

WARMUP: SSH/IW/HB/MP/LBAC/CP/WMH/DD/WG/CK
THE THANG: R1-Blockees/jog/WWII; R2-curls/farmer carry/bent over row; R3 – Rifle Carry MARY: Flutter kick/Toy Soldier/Mountain Climber
ANNOUNCEMENTS: Lots of great options for 9-11 Stair Climb, thepatriot will be open for business on 9/11 for those who can’t make it into DC; hopefully we will be back to normal AO site soon, pay attention to slack
COT: We all want our children to succeed, but it is important that we give them space to fail as well. A lot can be learned by failing and often the stakes are low.

Tags: thepatriot, 2 percent, bogey, CableGuy, Couch Potato, Flux, Groundhog, Hobbyhorse, Ice Tea, Prestige, Lazlo, My Space

Date: 2024-08-07
AO: ignite
Q: Popeye
PAX: Fitz-Hume, Legacy, Kodak, Gandalf, meister
FNGs: None
COUNT: 6

WARMUP: SSH, arm circles, WMH, down dog

THE THANG: One burpee every 9 seconds for 30 minutes = 200 burpees.

MARY: LBC, FM, donkey kick, dirty dog

ANNOUNCEMENTS: stair climb

COT: Sometimes what’s required is the discipline to take it one day at a time. We’re in this together.

Tags: ignite, Fitz-Hume, Legacy, Kodak, Gandalf, meister

Date: 2024-08-07
AO: theaerie
Q: Lonestar
PAX: Stewie, Just Jim
FNGs: None
COUNT: 3

WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
10 sets of
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies
MARY:
ANNOUNCEMENTS:
COT: life doesn’t get easier…we just learn to manage the hard better!

Tags: theaerie, Stewie, Just Jim

Date: 2024-08-06
AO: atlantis
Q: Hammerhead
PAX: Deflator, True North, Infinity, B-String, FNG Eddie Collins @Scrooge! FNGs: 1 FNG Eddie Collins @Scrooge!
COUNT: 6
WARMUP: 20 Side Straddle hops)
DQs/ CPs/ GMs / WMHs

THE THANG: 3 Burpees then Fwd Murder Bunnies (10 yd)
3 Burpees then Rev Murder Bunnies (10yd) …format continues for 2 rounds…

ROUND 2

20 Thrusters x 2
10 SkiLäufers x2 (switch legs each set)

ROUND 3

30 Wtd. Lunges (15/15 Fwd/Rev)
6x Burpees x2

ROUND 4

40 weighted. Ovhd Squats
14 count Noah Lyles (1-2-3 sticks) x2

ROUND 5

50 Merkins x 2 (split into 4x 25 sets)
Move to one knee forward position
10 Duplantis Mando’s

MARY: 4 exercises on the amphitheater lawn

ANNOUNCEMENTS: 9/11 events please go to link and pre-register

COT: Corporate world leans on military tactics to cultivate a company of leaders. Think Teach a Man to Fish or Train the Trainers. Source: Zeroeyes, CEO is a former Navy SEAL (see link to his short article below)

Tags: atlantis, Deflator, True North, Infinity, B-String, FNG Eddie Collins @Scrooge!