Author: f3nano

Date: 2024-07-03
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warm up:
1 loop
Side straddle hops
Michael Phelps
Bat wings
Leg kickers L/R
Cherry pickers

The Thang:
Set 1:

-Coupon Curls suicides 10-20-30-40-rifle carry back
-5 sets 3-cadence Mountain climber’s w/5 burpees -repeat 5 times —run
-kettlebells swings x25/30
—run
-rows L/R x 25each
—run
-Merkins w/shoulder taps x15
—run

Set 2:
-coupon squats w/curls
—run
-thrusters
—run
-big boy
—run
-burpees
—run

Set 3: Pax mix

OYO Stretching

COT: Parenting

Announcements: See the channel

Tags: theaerie, Lonestar

Date: 2024-07-02
AO: delphi
Q: Peanuts
PAX: Rocket, Walk-on, Ashe, Hightower, K-Pop, Megatron, Monk, Nano, NOAA, Obadiah FNGs: None
COUNT: 11

WARMUP: SSH; merkins; WMH;CP; DD; WGS; MP
THE THANG: teams of 3 for rotation at top and bottom of hill. MARY: resistance sprints with some pax doing Mary
ANNOUNCEMENTS: ruck and float and 911 stair climb
COT: pay today and reap future benefits

Tags: delphi, Rocket, Walk-on, Ashe, Hightower, K-Pop, Megatron, Monk, Nano, NOAA, Obadiah

Date: 2024-07-03
AO: thepatriot
Q: CableGuy
PAX: Short Rib, Boardwalk, Lazlo, Couch Potato, citrus, Groundhog, 2 percent, Shake ‘N’ Bake, SAAS, Strange Brew, Spud, Summit, Icy Hot FNGs: None
COUNT: 14
WARMUP: SSH, IW, HB, AC, CP, DD, CK
THE THANG:
1. 10 burpees to wrap the warmup, then a mosey toward Nottingham Elementary pausing every ~3 minutes for addl sets of 10 burpees.
2. At Nottingham: pair up and assemble at the edge of the field for Dora: 100 hand release merkins, 200 body weight squats, 300 overhead claps with a run across the field and back as timer. 3. Mosey back toward Yorktown with one burpee stop. All in we did 50 burpees. MARY: Freddie Mercury
ANNOUNCEMENTS: Prayers for Wapner and his family.
COT: As and Arlington native, YHC enjoys July 4 and the Xmas holiday generally, but particularly because old friends often blow into town which presents opportunities to reconnect and catch up. Find a friend or two and reconnect this summer, be it here or wherever you may travel.

Tags: thepatriot, Short Rib, Boardwalk, Lazlo, Couch Potato, citrus, Groundhog, 2 percent, Shake ‘N’ Bake, SAAS, Strange Brew, Spud, Summit, Icy Hot

Date: 2024-07-03
AO: compound
Q: Hightower
PAX: Popeyes, Pop Fly, Yardbird, Peanuts, Skymiles, Roddick, Big Bird FNGs: None
COUNT: 8

WARMUP:
SSH, then many different stretches. Line up on side line: Frankenstein Walk, then slow walk lunge. Then into Ricky Bobby around the field.

THE THANG:
All line up on end line to start bearcrawl, stopping at each White line. Each PAX, 1 at a time leads exercise of their choice and count. Crawling our way across the field to opposite end line. Line up for Ricky Bobby around the field to return to opposite end line.
Round 2 bearcrawl, stopping at each white line. This time PAX has to lead new exercise.
After quick recovery, line up on end line for opposite shuttle run. Run length of field to opposite end line, return, then run across field to next furthest while line, rinse and repeat.

MARY:
Ring of Fire core work.

ANNOUNCEMENTS:
Ruck & Float
Sept 11 Stair Climb

COT:
Prayers for Wapner from Wilmington, NC, his wife and their kids. His wife, Kristine Lindquist unfortunately cancer has spread, so very unfortunate and sad. Prayers and continued thoughts for their family.

Tags: compound, Popeyes, Pop Fly, Yardbird, Peanuts, Skymiles, Roddick, Big Bird

Date: 2024-07-03
AO: ignite
Q: bogey
PAX: AI, Fitz-Hume, Popeyes, Legacy, Kodak, Goldfish, Pepco, Gandalf, meister, Yucca FNGs: 1 Yucca
COUNT: 11

WARMUP: 5 penalty burpees, SSH, IW, Moroccan Nightclubs, Michael Phelps, Cherry Pickers, WMH, Down Dog, Kobra Kai

THE THANG: Farmer carry coupon to picnic area next to field
THE PICNIC AREA
15x step ups IC, 30x derkins, 20x OHP
15x step ups IC, 25x curls, 20x OHP
15x step ups IC, 30x dips, 20x OHP
Shoulder carry coupon to new parking lot
NEW PARKING LOT
40x IC Shoulder taps, 10x coupon squats
40x Low Rows, 10x coupon squats
40x IC flutter kicks w/ coupon hold, 10x coupon squats
Rifle carry coupon back to OG parking lot
OG PARKING LOT
5x blockees
Bearcrawl around island back to start
5x blockees
20x OHP
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward 1x 10-ct
20x IC LBACs reverse 2x 10-ct
20x IC seal claps 3x 10-ct
20x IC overhead claps 1x 10-ct
RECOVER

MARY: 25x Freddy Mercury
ANNOUNCEMENTS: 4th of July beatdown at thegeneral 0730, 911 stairclimb
COT: Yesterday marked 12 months since the passing of YHC’s father. It has been a difficult year. YHC has been digging deeper into his reading and studying of the Bible, and being more intentional with his study in an effort to get through this difficult season of life. YHC encouraged the PAX to be more intentional with this aspect of their lives. YHC also encouraged the PAX to stop, look, and take time to see their loved ones. Our lives are so busy that we often forget to take in the beauty of loved ones. Before we know it the opportunities to “see” them will be gone. Enjoy time with your loved ones. Thanks for coming out today, men!

Tags: ignite, AI, Fitz-Hume, Popeyes, Legacy, Kodak, Goldfish, Pepco, Gandalf, meister, Yucca