Author: f3nano

Date: 2023-11-08
AO: thepatriot
Q: Maguire
PAX: Ice Tea, Wedding Singer, Boardwalk, bogey, Booking, CableGuy, Lucius, Shake ‘N’ Bake, Spud, Strange Brew, Vila FNGs: None
COUNT: 12
WARMUP: side straddle. Hillbilly. Imperials. Potato pickers. Willie Mays. Downward dog. Cobra Kai. THE THANG:

Ricky Bobby Lap (3 merkins pre run to the front)
Goal line. 20 coupon reps of overhead press, squats, curls. Then 10 reps of each.

Ricky Bobby w merkins.
Goal line. 20 coupon reps of around the world. Step overs. Derkins. Leg lifts. 10 reps of each.

Ricky Bobby w merkins.
Goal line. Rifle carry to 20. Drop coupon. Run to goal line then back to 20. Pick up coupon and run to goal line. Then repeat routine to the 40. Repeat again to the 20.

Then do the same thing with fireman (or farmer).
Third time through same thing with farmer (or fireman).

Goal line. Murder bunny to the 10. 25 reps of air press calf raises and joe Louis. Murder bunny to the 20. Repeat reps. Farmer or fireman home.

MARY: LBCs. Flutter. Spelling. @weddingsinger stretches
ANNOUNCEMENTS: grunt this Saturday
COT: Make sure to spend individual time with your wife and kids. It is incredibly rewarding and you can get a lot more out of a 1:1 than all the group settings that we (easily) fall into. See you Friday for part 2

Date: 2023-11-08
AO: freestate
Q: Dungeon Master
PAX: Deagle, Winston, Horshack, FIFA, CashOnly, Iron Dome, Lefty FNGs: None
COUNT: 8
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – 10 IC
Willie Maes x 10 OMC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .

While one group runs around blacktop ONCE, other group does . . . Curls (with coupon)
Forward Lunge walk across court
Dips with alternating feet
Repeat 1x

Merkins
Squat (with coupon)
Bend-over row (with coupon)
Repeat 1x

Overhead press (with coupon)
Sit-ups against wall
Chair-sits
Repeat 1x

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• LBCs x 10 IC
• Flutters x 15 IC
• Scissors x 10 IC

ANNOUNCEMENTS:
COT:

Date: 2023-11-07
AO: delphi
Q: Battleship
PAX: Ashe, Juneau, K-Pop, Nano, Peanuts, Pop Fly, Rocket, Gadget, Crop Duster, Pyro from Jacksonville, Fl FNGs: None
COUNT: 11
WARMUP: fellowship lap around field with karaokes, high knees, butt kickers, side shuffles. SSH, D-Dog, WGS, Cobra-K, Child’s Pose, Michael Phelps, Arm Circles
THE THANG: Teams of two. One person does shuttle run (50 yd and back, 100 yard and back) while other performs exercise, then switch. Exercises: Monkey Humpers, Leg Raises, Overhead Clap, Back-Step Lunge, Six inches (Hold), Mountain Climbers, Jump Squat, Low Plank, Raise the Roof, Hold Squat, American Hammer, Arm Circles MARY: “Not Today, Satan”
ANNOUNCEMENTS: The Grunt on Veterans Day
COT: “Greater love has no one than this, than to lay down his life for his friends.” We honor and recognize those who took an oath to protect and defend our constitution; I encourage you to exercise your rights given by our constitution which many fought (and some died) for, including the right to VOTE! Go vote.

Date: 2023-11-07
AO: atlantis
Q: Bratwurst
PAX: Deflator, Bunyan
FNGs: None
COUNT: 3

WARMUP:
Mosied over to the baseball stadium, did some stretches:
>7s arm across the chest each side
>7s tricep stretch each side
>7x twist bend and rotate
>7x dynamic lunge stretch
>2x20s butterfly stretch
>10s downward dog each side
THE THANG:
Mosied to the K and 1st intersection:
>10x 4-count forward lunges
>10x 4-count side lunges
>10x 4-count backwards lunges
Mosied to the South Capitol and E intersection:
>grabbed a bench, did some hamstring stretching
>10x 1-count air squats
>20x 4-count LBCs
Mosied to the Cannon Building steps
>3x all the stairs
>Q ONLY (unbeknownst to him): 1x lose work IDs out of pocket, each card Began mosie back to AO.
Q ONLY Bonus round: reran the entire route looking for IDs.
COT: Secure loose ends before you have to spend a bunch of time correcting your mistakes.

Date: 2023-11-07
AO: thegeneral
Q: citrus
PAX: Lazlo, Major Payne, Flipper, Shake ‘N’ Bake, Obadiah, Hard Knox, Traveler, Toolbox FNGs: None
COUNT: 9
In what can only be described as a Festivus miracle, the gates to #thegeneral were wide open, and the PAX wanted to start out on the field, instead of in the street. When citrus is on the Q, what the PAX want, the PAX get, so we moseyed through the open gate to the football field.

Gentle reader – if only YHC had planned the beatdown to take place on the field…

WARMUP: Immediately broke out of #thegeneral by climbing over the back fence. Moseyed with stops along the way for: SSH, Appalachian Empires (IW+Hillbillies), Michael Phelps, and WMH.

THE THANG:
PART 1: Mosey to the softball field to jump another fence, where we engaged the Vicious Diamond. In Ricky-Bobby fashion, the PAX rounded the bases. The last PAX in line ran to the pitchers mound (but it’s flat!), and performed an exercise.

Round 1: jog + 5 burpees
Round 2: bear crawl + 10 squats
Round 3: lunge walk + 15 merkins

PART 2: Mosey to Quincy Park and jump yet another fence, for Field of Dreams. Split into 4 groups, with each group on a base. Perform the exercises till the previous base gets to you. Home plate PAX were the first to move. Home plate: 15 burpees
1st base: Merkins
2nd base: Squats
3rd base: LBCs

MARY: Flutter kicks, penguins, big boys.

ANNOUNCEMENTS: Grunt, #ignite Q school, Falls Church 5k.

COT: YHC shared his thoughts on the horrifying war between Israel/Palestine. This article summed it up well – empathy should be universal.
“And when I see people watching the horrible tragedy that is happening here as if it were a Super Bowl of victimhood, in which you support one team and really don’t care about the other, empathy becomes very, very selective. You see only some pain. You don’t want to see other pain.”
https://www.nytimes.com/2023/10/27/books/etgar-keret-israel-interview.html?unlocked_article_code=1.8Uw.7R6o.rrAJOHemxR6a&smid=url-share