Author: f3nano

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Back to the Grind

Date: 2024-01-08
AO: thepatriot
Q: Roadkill
PAX: Anchorman, Big Short, Boardwalk, bogey, citrus, Coconuts, Gherkin, Lazlo, Legacy, Lucius, Major Payne, My Space, Shake ‘N’ Bake, Smokey, Strange Brew, Vila, Wedding Singer, Hobbyhorse, @Pilgrim, @Fredo FNGs: None
COUNT: 21
WARMUP: SSH, IW/HB, MP/LBAC, CP/WMH, WGS, DD.
THE THANG: PAX split into three rotating groups with leg exercises at the goal line, bear crawl to the 50, ab exercises at the 50, Spider-Man ‘merkins and mosey back to the goal. Upon Q yelling break PAX either got in some burpees or ran a lap until Q brought PAX back to the grind where they left off with their group continuing the rotation until Mary. MARY: Superman’s, DD/DK, stretch.
ANNOUNCEMENTS: Happy Hour this Thursday at 8p at Dogwood Tavern in Falls Church.
COT: Q encouraged PAX to be intentional in connecting and spending time with those dear to us as we continue to meet our daily responsibilities at work and at home. While it can feel like one day grinds into the next our lives and the lives of those we love will change and it’s good to make time to be together while we have the opportunity.

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EC Ruck/Three’s Company

Date: 2024-01-06
AO: thesandlot
Q: Legacy
PAX: Magoo, bogey, Defiance
FNGs: None
COUNT: 4
WARMUP: N/A
THE THANG: While 3 PAX Rucked Approx 3.3 Miles, 40 min out 40 back, another PAX departed from a separate location and tracked us running up from Rosslyn to Science Focus MARY:
ANNOUNCEMENTS: Beatdown in 10 minutes!
COT: N/A

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Card play

Date: 2024-01-06
AO: olympus
Q: Doodles
PAX: YNAB, Rollingstone, Hightower, Popeyes, slider, Peanuts, Juneau FNGs: None
COUNT: 8
WARMUP: SSH, imperial walkers, hillbillies, cherry twists, arm circles, down dog, WGS, kobra. THE THANG:
Each pax picked card from deck and executed the following exercises and number in card was number of reps. Clubs – burpees and bear crawls
Hearts – merkins and sprint 40 yds and sprint back to goal line Diamonds- WW2s and super Mario
Spades- jump squats and broad jumps
Totals
WW2s 80
Merkins 45
Jump squats 50
Burpees 70
MARY: after each frisbee score
ANNOUNCEMENTS: Jan 11th 2nd F, Hightower’s CSUP for lent in Feb, pray for Jonas family and Zoomer.
COT: Today is Jan 6th. Reflect on good leadership vs bad leadership. Q source this week is about persuasion and articulation. Qing is great opportunity to hone leadership skills of persuasion and articulation.

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Joshua’s Ladder, Not Jacob’s

Date: 2024-01-06
AO: thesandlot
Q: Defiance , Legacy
PAX: bogey, CableGuy, citrus, Fish Fry, Hobbyhorse, Lazlo, Magoo, Major Payne FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hillbilly, Root Vegetable extractor, Michael Phelps, Moroccan Night Club, Downward Dog
THE THANG: Dora-style burpee ladder. One group climbed the hill to perform burpees (100 total), while second group performed exercises of choice. Sets of 5,5,10,10,15,20,15, and 5 burpees at the top. Switch and repeat, MARY: Defiance cafeteria – 20 reps of merkins, V-ups, and mountain climbers ANNOUNCEMENTS: Upcoming 2nd F event… not at a brewery…
COT: We never get to the top of Jacob’s ladder. We try, make progress, lose ground, then climb some more, and all along the way it’s hard going. But it’s important to keep our eyes set on that end goal. And help pick up others as they climb, fall, and climb some more.