Author: f3nano

Date: 2023-09-11
AO: thepatriot
Q: Shake ‘N’ Bake
PAX: Jag, Booking, Roadkill, Smokey, Overthrow
FNGs: None
COUNT: 6

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-09-09
AO: olympus
Q: Pop Fly
PAX: Ashe, El Camino, Doodles, Peanuts, Walk-on, Popeyes, Part Time FNGs: 1 Part Time
COUNT: 8
WARMUP: Quality stretches
THE THANG: We mosied over to the hill. we formed up into two teams and proceeded to run up the hill, while the rest of the team did various exercises. we completed 5 rounds of this

little run over to the stumps and did some step ups.

then we played Frisbee

MARY: some of that

ANNOUNCEMENTS: 9/11, Dads Camp,

COT: Ran out of time

Date: 2023-09-08
AO: theaerie
Q: Chasqui
PAX: Stewie, Jetstream
FNGs: None
COUNT: 3
WARMUP: OYO

IPC Week 1

80 reps per exercise with MOT every 5 minutes

Round 1
Flying Squirrels
WW3 Sit‐ups
MOT: Coupon Lunge Walk

Round 2
Block‐Over Burpees
No-Cheat Merkins
MOT: Murder Bunny

Round 3
Exercises: Thrusters
Jillian Michaels
MOT: Rifle Carry

Announcements: Monday 9/11 Stair-climb. Look out for Pop-Up beatdowns

COT: Get out there and share the beatdowns with your friends/neighbors!

Date: 2023-09-09
AO: freestate
Q: Deagle , Mumford, Baguette, CashOnly, Birdman, Butter, Cannoli, Horshack, FIFA
PAX: Mumford, Baguette, CashOnly, Birdman, Butter, Cannoli, Horshack, Deagle, FIFA, Iron Dome FNGs: None
COUNT: 10
WARMUP:
SSH, windmills, burpees, walkout downward dogs, Willie mays Hayes, shoulder taps, mountain climbers

THE THANG:
5K along the C&AO canal tow path, interspersed with random exercises every two mins

MARY:
Plank o Rama

ANNOUNCEMENTS:
9/11 Stair Climb on Monday
Return to Waldorf next Saturday

COT:
Get well @Winston

Date: 2023-09-09
AO: thesandlot
Q: Defiance
PAX: CableGuy, Spud, Sloth, Dark Web
FNGs: 1 Dark Web
COUNT: 5
WARMUP: WMH, imperial walker, Hillbilly, Michael Phelps, Downward Dog into Cobra Kai, Hip/IT band Stretch
THE THANG: 45 minute 5k through Lyon Village with sets of 10 Burpees, 15 V-Ups, and 20 Merkins every 5 minutes; after the hill climb @ halfway point, sets of 5, 10, and 15 respectively MARY: None
ANNOUNCEMENTS: 9/11 stair climb on Monday
COT:We can learn a lot about ourselves when confronting an unexpected challenge. For example, for non-runners like me, if we know a 5k is coming up, we might worry about it, train, and stress about it. But when it’s unexpected and sprung on us, we find a way to get through it. We often have the goods inside us; sometimes it takes something unexpected to reveal just how much of which we are capable.