Author: f3nano

Date: 2023-08-29
AO: horizon-ao
Q: 2 percent
PAX: 3 mile, Kodiak, Classified, Undertow, Attache’, Disco, Purple Rain, Magoo, Trifecta, Mr Haand, Yardbird, Obadiah, Kombucah FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Mosey to the pull up bars – 3 rounds of max effort while remaining PAX performed the following exercises: SSH, Break Dancers, Toe Taps, Wall Sits, Iron Mike’s
Mosey to the stairs – 3 rounds: Run up the stairs, bear crawl to the cement blocks. 15 Squerkins (step ups w/ a merkin) 8-1 Motivators

MARY: Hello Dolly’s, Penguin Crunches, Box Cutters, Flutter Kicks Nolan Ryans
ANNOUNCEMENTS: 9/11 stair climb, Overnight Ruck, IPC Week 0 at The Patriot, Regular schedule for Horizon on Fridays 0530

COT: QIC encouraged the PAX to move outside of their comfort zone. Visit a new AO, Q at an AO you’ve never visited before.

Date: 2023-08-28
AO: thepatriot
Q: Maguire
PAX: Ice Tea, citrus, Anchorman, Elvis, sticks, Lazlo, Wedding Singer, Legacy, Smokey, Shake ‘N’ Bake, Bone, Coconuts, Sunshine FNGs: None
COUNT: 14
WARMUP: side straddle. Imperials. Hillbillies. Michael Phelps. WMH. Potato Pickers. Alabama prom dates. Downward dog and cobra Kai.
THE THANG: lineup on goal line jog to 20. 5 burpees. Jog to 40. 10 merkins. Jog to other 40. 15 joe louis. Jog to 20. 20 LBCs and different ways to get to goal line. We did that 10x

And in a little wall sits, balls to the wall and some bleacher dips and step ups.

MARY: Flutters. More flutters. Freddie Mercurys. Stretching.
ANNOUNCEMENTS: 9/11 stair climb upcoming. IronPax on Friday. Cornhole tourney in Sept.
COT: Challenge. School is starting today for most. What are you/we going to do to make life easier for our 2.0 and Ms this school year?? Pick one thing and do it well.

Date: 2023-08-28
AO: thefarm
Q: Matthew – Running Man
PAX: Chile, Infinity, Firehead, Kaboom, Trolley, Squatter
FNGs: None
COUNT: 7
WARMUP:
Arm circles
Side straddle hops
Beet pickers
Don quixotes
Willy Mayes Hayes
Mosey around the fields

THE THANG:
2 sets of 30 Situps
Bear crawl halfway across the field
Motivators
Bear crawl to end of field
10 burpees à la Vivek Ramaswamy
Walking lunge to quarter of field
2 sets of 40 single leg glute bridges
Walking lunge to half
2 sets of 20 dips
Walking lunge to 3/4 of field
20 Bonnie Blairs
Walking lunge to start
2 sets of 20 merkins
Crab walk to one quarter
2 sets of 30 Reverse crunches
Crab walk to half
Shoulder presses for 2 minutes
Low plank while everyone long jumps over top of everyone.

MARY:
Penguin crunches
SSH
Rositas

ANNOUNCEMENTS:
9/11
3rd year anniversary of the AO!

COT:
2 ideas for building your character:

Be known as a promise-keeper
Do what you say you will do. No matter how small the promise is, no matter to whom the promise is made, strive to keep your word. If events prevent you from honoring the commitment you made, get back to people to let them know why you cannot fulfill your promise. Resolve to handle your word as precious currency and watch how your value rises in everyone’s eyes.

Be consistent in your dealings with others
Do you treat some people better than you treat others? For example, do you unwittingly complain about a member of your team to other team members? While we can easily slip into such behavior, especially when we are tired and frustrated by the day’s events, consider that this chips away at your integrity and character.

Date: 2023-08-27
AO: mother-ruck-ing
Q: Ice Tea
PAX: Major Payne, bogey, citrus, Lazlo, Monk, Legacy, Hightower FNGs: None
COUNT: 8
WARMUP: None

THE THANG: Brisk pace through the neighborhoods of Falls Church City-ish. Three did 0530 EC and the rest joined in for a second loop at 0630. Coffee and fellowship afterwards.

Date: 2023-08-26
AO: olympus
Q: Nano
PAX: Doodles, Monk, Tool Time, ToolTime, Rollingstone, Rambler, Major Payne, Walk-on, Obadiah, YNAB, Popeyes, slider, Peanuts, Yard Sale, DrJ FNGs: 1 DrJ
COUNT: 15
WARMUP: SSH, arm circles, Michael Phelps, cherry pickers, Rocketts, WMH, down dog, worlds greatest stretch, merkins.

THE THANG: The PAX were instructed to bring their coupon of choice, anything but a cinder block. This give us a real smorgasbord of coupons and with 15 in attendance, a lot more workout than YHC had initially anticipated.

After warmup, the PAX all circled up at midfield and YHC when around and asked each what exercise we’d do with their coupon, from what I can remember here’s the list:

Log – Log Swing
45 lb plate – Around the worlds
Baseball Bat – Swings
15 lb kettle bell – Tricep Extensions
Cindy (Q’s choice) – Overhead Press
Cindy2 – Air Squats
Med Ball 20 lb – Slams
Med Ball 40 lb – Slams
Med Ball 30 lb – Windshield wipers
Rice bag – Burpee/Blockees
30 lb plate – curls
Running sack – Front lunges
Med ball 15 lb ? – Alternating Merkins
Hammer – Slow swings
– Burpee Station.

All the PAX would do 20 reps then run to the goal line and back switching up the exercise. We got through one long round then on for 7 v 8 (7 – Monk left) ultimate.

MARY: Flutters and LBCs during ultimate.

Announcements: 9/11 stair climb, Dad’s Camp Oct, CSAUP / Fundraiser cross county hike (Dec?).

COT: This week’s #QSource topic was Shield Lock. It’s really important to get close with a few guys not because you need someone right now, but for when you need someone to get you through the tough times in the future. More over, getting feedback, and giving it within a shield lock, is a great way to accelerate all aspects of yourself. If you don’t have a shield lock, get one!