Author: f3nano

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Retro Mojo Monday

Date: 2023-11-20
AO: horizon-ao
Q: Disco
PAX: 2 percent, 3 mile, Attache’, Classified, Gherkin, Kodiak, Magoo, Mr Haand, Poe, Purple Rain, sticks, vplaxico FNGs: None
COUNT: 13
WARMUP: SSH, MPhelps, LBACs, Abe Vigoda, Rocking stretch/Dog/Up Dog/Child’s Pose/WGStretch, OYO, Fellowship karaoke and Yves Poll. THE THANG: walk backward and coupon curl (WBCC) – 18yd and back Merkins – 20
Backward run – midfield
Blockees -10
WBCC
WDW merkins -20
Carioca run
Chest press 20
Backward lunge w coupon 20
Crawl Bear
Squat jumps
Floor to ceiling
Rows
Backward suicide
Chest press
WBCC

MARY: Each One Pick One: Nolan Ryans, bird dog, flutters, box cutters, j Los, shoulder taps, silent plank,side dips, and 4 more ANNOUNCEMENTS: FFX County Ramble
COT: Chairborne Rangers: you don’t need to be Patrick Harmon or Yves Poll to benefit from Retro-motion. Backward running (and walking) loosens hamstrings and lower back, builds ankle stability, and reduces knee stress.

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You get to Q! You get to Q!

Date: 2023-11-20
AO: thefarm
Q: Sparky
PAX: Infinity, Matthew – Running Man, IKEA, Firehead, Geo (Columbus) FNGs: None
COUNT: 6
WARMUP: ssh, beet pickers, wmh, imperial walkers, arm circles, Mozy THE THANG:
Each HIM would lead the beat down for a song and then rotate W to next Start me Up- Rolling Stones- merkins
Enter Sandman- Metallica, jump squats
Back in Black- AC/DC- alternating thigh taps
Detroit Rock City- Kiss- Bonnie Blair’s/ CDD
Don’t Stop Believing- Journey- sprint, dips
Can’t Stop- Red Hot Chili Peppers- shoulder taps
MARY:
The Time is Now, John Cena- lbcs, Rosalitas, super mans

ANNOUNCEMENTS:
Ikea has V Q on Wednesday
Friday, 7 am start
Saturday will be a ruck at 7 am

COT:
“I have one life and one chance to make it count for something. My faith demands that I do whatever I can, wherever I can, whenever I can, for as long as I can with whatever I have to try to make a difference. “. Jimmy Carter

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1000 Merkins or bust

Date: 2023-11-20
AO: sparta
Q: Obadiah
PAX: K-Pop, Ashe, Blue Steel, Crop Duster, Peanuts
FNGs: None
COUNT: 6
WARMUP: SSH, imperial walkers, downdog, Don Quixote, arm circles, mtn climbers, warm up lap THE THANG:

Round 1-
Partner A starts doing merkins at every hash yard line and at the 5, 10, 15, 20, etc. does that many BWS. Meanwhile Partner B runs to the opposite goal line and back to pick up at Partner A spot. This continues until 100 Merkins and 100 yards achieved.

Round 2-
Partner A as before me but no BWS, Partner B runs to end zone and 10 big boys and back to replace Partner A and switch. This continues until 100 Merkins and 100 yards achieved.

Round 3-
Solo- lunge walk to the 5 yd line do 5 merkins; lunge walk to 10 yd line do 10 merkins; continues to the 20 for a total of 50 Merkins.

Round 4: At this point we had done 900 Merkins collectively. With 6, each PAX did 17 to finish out with 102

MARY: I don’t think we did Mary but I can’t remember.
ANNOUNCEMENTS: ramble on through Fairfax with Rambler
COT: Q celebrated the life of William T Nelson “Uncle Bill” who passed away a few weeks ago. The memorial service served up Great lessons on humility, including the critical lesson of settling accounts and reconciling with family and friends while you still have air in your lungs. Be the bigger man, think of those who will ne at your funeral ask for and grant forgiveness.

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Fun for the Whole Family

Date: 2023-11-18
AO: thesandlot
Q: Legacy
PAX: Magoo, Heiress, Kitty Hawk
FNGs: None
COUNT: 4
WARMUP: SSH, Imp Walk, Hill Billy, Phelps, RVE, DownDog, WGS
THE THANG: Throw Medicine Balls down the field, switch each time. Next, rounds of 1 Burpee, 2 Bonne Blair, 3 Merkins, 4 Bobby Hurleys, then run down the field; the switch to a session of 2 4-count Shoulder Taps, then 3 4 count Mountain Climbers, and run have the field, then a session of BET YOUR MEDICINCE BALL THROW–you must pay one burpee to throw, then you make a bet of a body weight exercise, For example, YHC’s first best was 10 merkins…FAIL (so YHC paid 20 merkins). Various PAX did well and there’s no need to get into the specifics of who failed twice and all of that. It was fun for the whole family. MARY:
ANNOUNCEMENTS: FC 5k, Arlington Turkey Trot
COT: Be mindful of holiday stress! Don’t require perfection! SYITG!