Author: f3nano

Date: 2024-07-06
AO: thesandlot
Q: CableGuy
PAX: Popeye, Informant, Forceps, Cam, bogey, 2 percent, Defiance, Roadhouse, Hobbyhorse, Legacy, citrus, Huck Finn, DR from Texas FNGs: None
COUNT: 14
The JG is: Run 3 minutes, stop and do 20 squats/5 burpees/20 merkins x 10 rounds

We explored the urban core of Ballston

Tags: thesandlot, Popeye, Informant, Forceps, Cam, bogey, 2 percent, Defiance, Roadhouse, Hobbyhorse, Legacy, citrus, Huck Finn, DR from Texas

Date: 2024-07-06
AO: thefarm
Q: Sparky_The Farm
PAX: Lumbergh, Firehead, Matthew – Running Man
FNGs: None
COUNT: 4

WARMUP:
THE THANG: 4-mile ruck up and back down the Running Man Trail MARY: Rick
ANNOUNCEMENTS: q covered for MWF
COT: As an adult, we really appreciate what our parents did for vacation planning. It’s a small sacrifice to have to plan your only time off from work around your kids’ activities. It’s part of the job description as a parent- putting your children first.

Tags: thefarm, Lumbergh, Firehead, Matthew – Running Man

Date: 2024-07-05
AO: sparta
Q: K-Pop
PAX: Dunder, Megatron, Peanuts, Hoolihan
FNGs: None
COUNT: 5
WARMUP: ssh, mericans, squats, wmh, worlds greatest, high knees, butt kicks, shuffle, lunges, mossey THE THANG: 3x
20 SSH
20 Side Lunges
15 Mericans
10 Burpees
20 LBCs
20 WWII
1:30 of planks
MARY: each pax led one exercise
ANNOUNCEMENTS: Ruck n Float; 9/11
COT: Be quick to listen and slow to speak

Tags: sparta, Dunder, Megatron, Peanuts, Hoolihan

Date: 2024-06-26
AO: potomac-rising
Q: Baguette
PAX: Low key, Promoter, William Savage
FNGs: None
COUNT: 4
WARMUP:
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.

THE THANG:
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.

Thunderstruck
Q plays “Thunderstruck” by ACDC while PAX run in place. PAX complete 1 burpee for every “thunder!” that is heard in the song.

Get Low
Performed to the song Get Low by DJ Snake, hold the people’s chair while the song says Get Low over and over again. When the Beat Drops do squats up and down in Cadence with the beat. The song will repeat and you can either repeat this or you can drop to a low plank. Hold the low point of a merkin while the song says Get Low for what seems like a ridiculously Long Time. When the Beat Drops do merkins, if you can.

MARY:
Proud Mary
Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Low key, Promoter, William Savage

Date: 2024-07-05
AO: theaerie
Q: Stewie
PAX: Chasqui
FNGs: None
COUNT: 2

WARMUP:
SSH
Windmills
Williemayshays
Mountainclimbers
Mosey

THE THANG:

Alternate exercises with 1st coupons and the bands 2nd. Sprint to 40yd between sets. Reps varied 60-100.

Squats
Curls
2-arm row
Skull crusher
Thrusters
Front raise

MARY:
LBC
Flutter
American Hammer
Vertical toe touches
ANNOUNCEMENTS:
Pantry ruck and brew ruck in July. No dates set.
COT:
Make Summer 2024 memorable. Get out of your comfort zone and do something challenging and out of the ordinary for you personally challenging.

Tags: theaerie, Chasqui