Author: f3nano

Date: 2024-07-17
AO: potomac-rising
Q: Baguette
PAX: Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha FNGs: None
COUNT: 6
WARMUP:
SSH IC x 25
Mountain Climbers IC x 25
Plank Jacks IC x 25
High knees IC x 25
Willie Mays Hayes OYO
Toe raises 60s
Calf Raises 60 OMU

THE THANG:
Team Layups – pax does 5 full court Layups while team does a total of 20 burpees
40 merkins
60 IBC
80 squats
100 lunges total

Knockout
1on1 with a change of possession resulting in 3 burpees
Extra burpee for air balls. Hold plank if not doing burpees.

Suicide for knockout losers

MARY:
IBCs x 25 IC
Reverse crunches x 25 IC
Flutters x 25 IC
American hammers to exhaustion

ANNOUNCEMENTS:
Ruck and float Aug 3

COT:
Put a lil love in your heart

Tags: potomac-rising, Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha

Date: 2024-07-17
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Fish Fry, Kodiak, Mr Haand, SPINAL TAP, ArmBar, Rex Exercisus Maximums, Tomb Raider FNGs: None
COUNT: 10

WARMUP: Moroccan Night Club, SSH, WMH/C Picker, D Dog/Wld Gtst Stretch/C Pose. Motivators THE THANG: 1. Shade Run with stops for:
Dips and Derkins
Jump squats and Breakdancers
Bear Crawl Rickey Bobby in the woods
Run the bases facing front
Run the bases backwards

2. Coupons:
Curls
Blockees
Gravediggers
Chest press
Railroad Ties

MARY: each one pick one: LBCs, Fred Mercury, shoulder taps, bird dogs, dirty dogs, leg raises, derkins, and 2 more ANNOUNCEMENTS: Ruck and float. 9/11 stair climb. Balls of Fury Tuesdays.
COT: Your 2.0 may not always listen to you but they will pay attention to what you model. So be a good one. Extra: “Children are likely to live up to what you believe of them.” – Lady Bird Johnson

Tags: horizon-ao, 3 mile, Attache’, Fish Fry, Kodiak, Mr Haand, SPINAL TAP, ArmBar, Rex Exercisus Maximums, Tomb Raider

Date: 2024-07-17
AO: thepatriot
Q: Boardwalk
PAX: Big Short, Boardwalk, bogey, Fitz-Hume, Hops, Ice Tea, Lazlo, Lucius, SAAS, Shake ‘N’ Bake, Skymiles, Strange Brew, Prestige, Overthrow, Trademark, Backside FNGs: 1 Backside
COUNT: 16

WARMUP: SSH, MP, DQ, WMH, CP, DD, BSE, CK
THE THANG:
4 sets:
-Set 1 = 25 v-ups, blurkee 25 yds, 25 Nolan Ryan, rifle carry 25yds, 25 Nolan Ryan, blurkee 25yds;
-Set 2 = 25 WWIII, space invader with coupon 25 yds, 25 penguins, rifle carry 25yds, 25 penguins, space invader with coupon 25yds.; -LAP;
-Set 3 = 25 Jack knife; lunge walk with coupon 25 yds, 25 Freddie Mercury, rifle carry 25yds, 25 Freddie Mercury, longer walk with coupon 25yds; -Set 4 = 25 gas pumpers, under bunny 25 yds, 25 WWI, rifle carry 25yds; -LAP
MARY: None
ANNOUNCEMENTS: Softball sign ups; 9-11 Stair Climb sign ups
COT: Q reflected on a message of a book he’s reading called The Tibetan Book of Living and Dying—namely, learning to live in and appreciate the present by accepting and embracing the impermanent nature of life.

Tags: thepatriot, Big Short, Boardwalk, bogey, Fitz-Hume, Hops, Ice Tea, Lazlo, Lucius, SAAS, Shake ‘N’ Bake, Skymiles, Strange Brew, Prestige, Overthrow, Trademark, Backside

Date: 2024-07-17
AO: theaerie
Q: Lonestar
PAX: Brass Monkey, Chasqui, Rocketman
FNGs: None
COUNT: 4

WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
Mosey to each sports field – turf football, grass football, baseball, soccer, basketball, softball, tennis and do 5 burpees, 10 merkins & 20 squats at each field. On tennis court – do lunges to each corner and do 10 abs (cock roaches, big boy, Freddie Mercury, American hammer) at each corner) MARY:
ANNOUNCEMENTS:
None
COT:
Keep spreading the word

Tags: theaerie, Brass Monkey, Chasqui, Rocketman

Date: 2024-07-10
AO: theaerie
Q: Chasqui
PAX: Lonestar, Rocketman, Stewie
FNGs: None
COUNT: 4

WARMUP:
Mosey, side straddle hops, leg kickers, bat wings, michael phelps THE THANG:
Sets x 3-4
coupon: curls, squats, rows, kettlebell swings, suit case, rifle carry, merkins w/shoulder taps, run: G to G run, rotate, groups of 2, squats/merkins/big boys

Pax workout rotation

Pax mix stretching

ANNOUNCEMENTS: Haymarket Parade, Food drive, 2.0’s date TBD.

COT: open new doors – try out something new

Tags: theaerie, Lonestar, Rocketman, Stewie