Author: f3nano

Date: 2024-08-01
AO: olympus
Q: Megatron
PAX: Rollingstone, Ashe, K-Pop, Blue Steel, Megatron, Monk, Nano, NOAA, Po, Peanuts, Rambler, Higgins FNGs: 1 Higgins
COUNT: 12

WARMUP:
Sides straddle hop, Michael Phelps, air squats, lunges, merkins

THE THANG:
3 rounds 40 or work/10 seconds rest
1. Squats
2. mountain climbers
3. T push-ups
4. block swings
5. split jumps

3 rounds 40 or work/10 seconds rest
1. Rows
2. Lateral lunge
3. Push-up row.
4. Lunge with twist
5. Push press

MARY:
Light stretching

ANNOUNCEMENTS:
9/11 Stair climb
Ruck and float
Monthly challenge for stairclimbing

COT:
Managing expectations. We are in charge of our own expectations of a situation/interaction. And own the responsibility to communicate them clearly. only through clear communication can we manage to avoid the hurt that comes with unmet expectation.

Tags: olympus, Rollingstone, Ashe, K-Pop, Blue Steel, Megatron, Monk, Nano, NOAA, Po, Peanuts, Rambler, Higgins

Date: 2024-08-01
AO: edge_of_reason
Q: Gherkin
PAX: Quip, Bottlecap (Jerry)
FNGs: None
COUNT: 3
WARM UP
SSH, Imperial Walkers
Hillbillies, Willie Mays Hays, Downdog, World’s Greatest stretch

THE THANG
6 rounds of HIIT.
20 seconds of work and 10 seconds rest, for 4 minutes. 1 minute of rest between each round.

Round 1
Shoulder taps & Mountain Climbers

Round 2
Freddie Mercuys & American Hammers

Round 3
High Knees & Jump Squats

Round 4
Merkins & Burpees

Round 5
Squats & Side Straddle Hop

Round 6
Shoulder Taps & Mountain Climbers

MARY
LBCs
Flutter Kicks

ANNOUNCEMENTS
Register for the 9-11 Stair climb & buy a t-shirt, links to both are at #sept11stairclimb channel

New Wednesday AO – Hoya Paxa – starting in Georgetown next month, keep an eye open for it.

COT
YHC got so carried away with announcements that he forgot the COT – but here it is:

Staying in shape doesn’t have to be time consuming. Dr. Izumi Tabata (born 1956) the Dean at Ritsumeikan University Graduate School of Sport and Health Science Japan found that a 4 minute HIIT workout (20 sec on and 10 sec off) 5 days a week for 6 weeks resulted in greater aerobic improvement than a moderate, hour long workout over the same period.

Life can get busy and it’s easy to fartsack it or put your workout on the shelf, but don’t let that happen. We did 24 minutes of HIIT today, but you can make a difference in only 4 minutes per day! Your health is worth it!

Tags: edge_of_reason, Quip, Bottlecap (Jerry)

Date: 2024-07-31
AO: compound
Q: Hightower
PAX: Peanuts, spartan, Big Bird, Obadiah, Roddick, Skidoos, Catus, Strings FNGs: 1 Strings
COUNT: 9

WARMUP:
A few warm up exercises and several stretches to loosen up. THE THANG:
Split the group into 2 teams, set balls in the middle of tennis courts. Each team starts at end line, then grabs balls to start Dodge Ball. If you get hit or you ball gets caught, you’re out. Return to your baseline, then bearcrawl across to the opposite baseline, then join the other team.
Intermission when no one left on 1 team. We took 3 intermission breaks. During breaks PAX performed: shuttle runs, flutter kicks, merkins, etc.

MARY:
Alphabet leg lifts.

ANNOUNCEMENTS:
Ruck & Float this weekend
Sept 11 stair climb
9/11 shirt order open, closes 8/4.

COT:
Asking for continued prayers for Wapner, his wife that’s been in hospice and their young children.
Gratitude for our parents and the sacrifices they went through to give us opportunities we enjoy today.

Tags: compound, Peanuts, spartan, Big Bird, Obadiah, Roddick, Skidoos, Catus, Strings

Date: 2024-07-31
AO: horizon-ao
Q: Magoo
PAX: Fish Fry, Mr Haand, Purple Rain, vplaxico, Kodiak, Classified, Attache’, Sparky, Po FNGs: None
COUNT: 10
WARMUP: wmh, ssh, Abe Vigoda, caterpiller merkins, curtsey lunge THE THANG:
Group mosey to bottom of hill, sprint to field.
Younger, fitter, and stubborn PAX use hand weights.
Short set of Mary: Dirt Angels, Can-opener, Punch-Crunch, Heals-to-Heaven, Scissors, ring-o-fire, bird-dog, or jack-knife. 8 Rounds.
MARY:
ANNOUNCEMENTS: 9/11 stair climb. Old Rag Sunrise.
COT: 1 min of quiet contemplation in child’s pose.

Tags: horizon-ao, Fish Fry, Mr Haand, Purple Rain, vplaxico, Kodiak, Classified, Attache’, Sparky, Po

Date: 2024-07-31
AO: thepatriot
Q: SAAS
PAX: Hops, Strange Brew, Skymiles, Coconuts, Couch Potato, Lazlo, Goldfish, Boardwalk, CableGuy, Lucius, Prestige FNGs: None
COUNT: 12
WARMUP: The usual + sun salutation vinyasa. Michael Phelps have been renamed Torri Huskes in honor of our local gold medalist and proud Yorktown alumna.

THE THANG:

YHC provided coupons that the PAX rucked to the amphitheater, including sandbags of 80/60/40/30/20, a 40# ruck, and a 50# cinderblock I named “Bertha”

At the amphitheater, we split into pairs for Dora. One PAX carried a coupon in a loop up around the amphitheater while the other participated in 1 minute AMRAPs of: – SSH
– WW1/2
– Step Up
– Merken
– Squat
– Flutter Kicks
– Burpees
– Shoulder Taps

We did this for 2.5 rounds, then rucked back

MARY: None, we done done.

ANNOUNCEMENTS: 9/11 stair climb, multiple options available

COT:

YHC suffers from depression, and has been taking depressants for 2 years, it has made a huge difference in his quality of life. Last week he had a nasty depressive episode, worst in a while.

More men than ever suffer from depression, and fitness/medicine/camaraderie can help. I’m an open book; if you have questions or want to talk, shoot me a DM or grab me after a workout.

Tags: thepatriot, Hops, Strange Brew, Skymiles, Coconuts, Couch Potato, Lazlo, Goldfish, Boardwalk, CableGuy, Lucius, Prestige