Author: f3nano

Date: 2023-12-07
AO: edge_of_reason
Q: Chef
PAX: Quip
FNGs: None
COUNT: 2
WARMUP:
20cc SSH
20cc Imperial Walkers
20cc Windmills
15cc Michael Phelps
15cc Mountain Climbers
Static Stretches:
– Across arm stretches

THE THANG:
1) DORA 1-2-3 – Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). If odd number of PAX then extra PAX will hold a plank.

2) Explorin – Moseyed while testing various exercises equipment positioned around the football field. Used this to do: 10cc step ups, 10 plyometric jumps, 10cc Aussie Merks, and 15cc dips.

3) Bear Brawl – Like a Football sled during two-a-days, Pax 1 assumes the Bear Crawl position while Pax 2 provides resistance to Pax 1’s shoulders and resists their forward progress for a pre-determined distance. Then FlapJack. Another advantage of this exercise is that P2 can provide encouragement/motivation into P1’s ear directly. MumbleChatter rises as resistance increases reciprocally.

MARY:
10cc Reverse Crunches
10cc Flutter kicks
10 Partner Leg Push Downs

ANNOUNCEMENTS:
None this week.

COT:
Health for Forest
Training dog for Quip and M
Safe travels to weekend wedding for Chef and fam.

Date: 2023-12-07
AO: thehighlands
Q: Booking
PAX: Traveler, Knievel, Spud, Katniss, Toolbox, Hard Knox, Gherkin FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Windmills, WH Hayes, Michael Phelps, Cherry Pickers, Downdog, Worlds Greatest Stretch, Cobra Kai THE THANG: Ran about 1/2 mile stopped for the following exercises: 40 SSH, 30 Squats, 20 Merkins, 10 Shoulder Taps
Ran another 1/2 miles stopped for the following exercises:
40 calf raises, 30 Big Bois, 20 Merkins, 10 Flutter Kicks
Ran 1/3 mile stopped for the following exercises:
40 Air Press, 30 Freddy Mercuries, 20 Penguin Crunches, 10 Burpees Mosey to the fire station where coupons awaited us. Split into 2 groups: Group 1: 20 step ups, 20 dips, 15 box jumps
Group 2: curls, coupon squats, overhead press
Switch
MARY: Toy Soldiers, LBC, Dirty Dog, Mule Kicks, Calf Raises
ANNOUNCEMENTS: See channel for upcoming events- Holiday bowling, Patchouli send off, Traveler’s burpee challenge in January
COT: Q shared story about importance of admitting your mistakes to your kids, not messing with technology you aren’t familiar with, and the importance of forgiveness- don’t sweat the small stuff and most of it is small stuff!

Date: 2023-10-24
AO: atlantis
Q: True North
PAX: Deflator, Smokey, Hacker, Leo, Hacker, Leo
FNGs: 2 Hacker, Leo
COUNT: 5

WARMUP: SSH, Imperial Walkers
THE THANG: run across the Anacostia and back, switching every minute between a jog and: 1-bunny hop
2-bear crawl
3-moving SSH
4-crab walk
5-lunge walk
6-merkin walk
7-karaoke
8-squat walk
9-arm circle while walking
10-basic burpee with hop forward

Date: 2023-12-05
AO: atlantis
Q: True North
PAX: Deflator, Smokey, Cartwheel (DR from Chattanooga)
FNGs: None
COUNT: 4

WARMUP: static stretches of legs and back
THE THANG: mosey to Nats stadium in modified Indian Run with last man doing 3 burpees. other PAX progress while lunge walking then arm circling as directed by the Q.
At the stadium, modified Tooth Fairy (no hopping) up and down the steps (approx 30 steps), at each step: 3 merkins (up)
3 squats (down)
5 calf raises (up)
5 American hammers (down)
in between, serpentine up and down the steps in pairs while the other two shoulder tap, plank, and do Peter Parker merkins Return to base with the same mosey as before
MARY: 20x rope climbers
COT: use December to prepare for how you’ll celebrate the holidays and plan how to make the New Year better than the past one. don’t get tricked into boxing yourself into last minute preps (boxing pun intended)

Date: 2023-12-06
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Greenspan, Dubin
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
10 High Knees IC
10 windmills IC
10 cherry pickers IC

THE THANG:
The Kronisch – a beat down in memory of the late Nathaniel Kronisch, a good friend who tragically and unexpectedly passed away last week.

(K)nees
– 10 high knees IC 10 fast feet IC x 2
– 20 Coupon squats SC OMC
– 20 Non coupon squats SC OMC
– 10 No surrender SC OMC

(R)unning
– Burpee sprints: 4 burpees, sprint black top and back
– Slow blacktop mosey
– Burpee sprints: 3 burpees
– Slow mosey
– Burpee sprints: 2 burpees
– Slow mosey
– Burpee sprints: 1 burpee
– Slow mosey

(O)n my cue
– 25 Shoulder press SC OMC
– 20 cleans SC OMC
– 15 taint scrapers SC OMC
– 10 Merkins SC OMC
– 5 blockies SC OMC

(N)ow we heal (30 sec rest)

(I)ntense
– 10 down dog merkins 2x push ups SC OMC
– 50 Chest press SC OMC
– 10 down dog merkins 1x push up SC OMC
– 50 chest press SC OMC

(S)ide straddle hops
– 50 SC OMC
– 10 sec rest
– 40 SC OMC
– 10 sec rest
– 30 SC OMC
– 10 sec rest
– 20 SC OMC

(C)runches
– 40 lbcs SC OMC
– 10 sec rest
– 30 lbcs SC OMC
– 10 sec rest
– 20 lbcs SC OMC
– 10 sec rest
– 10 lbcs SC OMC

(H)ind legs
– 30 coupon back bend lifts SC OMC
– 10 secs rest
– 20 coupon back bend lifts SC OMC
– 10 secs rest
– 10 coupon back bend lifts SC OMC

MARY:
Done during the bear down in the Crunch section

ANNOUNCEMENTS:

COT:
Nathaniel was a great guy, gone too soon. Today we worked hard in his honor.