Author: f3nano

Date: 2023-10-28
AO: olympus
Q: Nano
PAX: Hightower, Peanuts, Dr J, Roddick, Rollingstone, Battleship, Popeyes FNGs: None
COUNT: 8

WARMUP: See the thang!

THE THANG: It was immediately brought to the PAX that despite the plan being to go all ultimate, the frisbee had been stolen and there were clues in the form of cones around the AO.

This led to the PAX taking a quick jog around the school with the usually warm-up exercises Moses in. With about 35 minutes to go, it was time for 4v4 ultimate frisbee.

MARY: The usual

ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).

COT: What are you thankful for?

Date: 2023-10-27
AO: horizon-ao
Q: Gherkin
PAX: 3 mile, sticks, Yardbird
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Willie Mays Hays, Cobra Kai Cherry Pickers, world’s greatest stretch

THE THANG
35-40 minutes of 1 minute of exercises followed by 1 minute of jogging, except when the Eagles Fight Song plays, at which time we stop and do burpees for the duration of the song, and then resume WOD pattern

Exercises:
Step ups
Rocky Balboas (toe taps on a curb in cadence)
Merkins
Squats
Breakdancer Merkins
Lunges
Shoulder Taps
American Hammers
Mountain Climbers
No Surrenders
Sit Jacks
Monkey Humpers
5 1/2 minutes worth of Burpees mixed in during various renditions of the Eagles Fight song

MARY
Flutter Kicks
LBCs
Toy soldiers
Box Cutters

ANNOUNCEMENTS
None

COT
Lessons From Philly
Be proud of who you are, no matter what anyone else thinks, and as @stix says, even if you’re an asshole

POST BEATDOWN SNACKS
A mix of Philly Tastycakes (chocolate cupcakes, butterscotch krimpets and chocolate juniors)

Date: 2023-10-26
AO: edge_of_reason
Q: Quip
PAX: Card Shark, Chef, Forest
FNGs: None
COUNT: 4
WEATHER:
A clear and crisp 59°

WARMUP:
10cc Windmills
10cc Mt climbers
10cc arm circuit
10cc speed skaters
Stretches oyo

THE THANG:
The motivator

Merkin call out BLISS:
Bunny hop, Lunge, Inchworm, Skip, Sprint (every 20yds rotate the exercise) Anytime the Q says “merkin” everyone stops and does 10 merkins (Down and back 3x)
Bonus:
10sc Inch-worm burpees
Al gores

MARY:
20cc Flutter Kicks
6in
20cc Hello Dollie’s
6in
High Plank
15cc Shoulder taps
Low plank
…
20cc am hams
20cc LBCs

ANNOUNCEMENTS:
0730-0815 workout this Saturday at Church of the Redeemer parking lot 1423 Girard St NE, Washington, DC 20017

COT:
Peace in the midst of anxiety for Forrest
Protection and and safety for Chef and his M’s travels
Peace during crazy schedules for Quip

Date: 2023-10-26
AO: thehighlands
Q: Toolbox
PAX: Hard Knox, Katniss, LTD, Iron Eagle, Mouthful, LilBit
FNGs: None
COUNT: 7

WARMUP: ssh, 5 burpees oyo, windmills, smart mouth penalty burpees, another 5 burpees, cherry pickers, imperial squat walkers, 5 burpees
THE THANG: 5 weight stations 2 runners, chest, arms, shoulders, core, rotate on the murder bunny swings, another 5 stations with a variation of legs, chest, core.
MARY: creepers (picture low sumo squat hold palms to the ground and cadence lifting alternating leg keeping palms on the ground.) and banana rolls. ANNOUNCEMENTS: none
COT: Respond, don’t react.
think, take a few moments before making any response, you will make better decisions and it may make all the difference in your daily life.

Date: 2023-10-25
AO: ignite
Q: Lazlo
PAX: Major Payne, Legacy, Baracus, Popeye, Kodak, Bootlegger, meister FNGs: None
COUNT: 8
We spent a lot of time talking about things we weren’t doing this morning. You know that field with the sprinklers? Yeah, we’re not going there. You know Dora? Yeah, we’re not doing that. Maybe the PAX would reconsider those decisions after learning what we were actually doing, but by then it was too late. The good news is they crushed this. Impressive work this morning, men.

WARMUP: SSH, imperial walkers, copperhead squats, mountain man poopers, michael phelps, down dog

THE THANG: The PAX needed a change of scenery, so we moseyed to… another parking lot. They picked a partner and did a “musical DORA” where they alternated an exercise and a method of travel for the duration of a song, then did something else. The exercises / MOT were: Merkins / run
monkey humpers / run
American hammers / bear crawl
Carolina dry dock / lunge
Bonnie Blair’s / run
air presses / lunge
burpees / run

MARY: Keeping with the theme, the PAX listened to Proud Mary, doing flutter kicks during the verses, switching to gas pumpers during the chorus.

ANNOUNCEMENTS: 5K coming up – see Legacy for details

COT: The Q described words of wisdom from a book called Grit, and from Bear Bryant (paraphrasing), “The first time you quit, it’s hard. The second time it gets easier. By the third time you hardly have to try.” But we also talked about a book called “Quit: The power of knowing when to walk away.” How do you reconcile these. The Q didn’t have any magic answers, but emphasized the importance of having goals and always challenging yourself. But know your priorities and where to invest your time.