Author: f3nano

Date: 2023-08-26
AO: thesandlot
Q: CableGuy
PAX: Big Short, bogey, Legacy, 2 percent, Booking
FNGs: None
COUNT: 6
WARMUP: Easy lap, SSH, Arm Circles, Imp Walker, Cherry Picker, WM Hayes, Down Dog
THE THANG: The JG, all around the Ballston core: Run 3 minutes, stop and do 20 squats, 5 burpees, 20 merkins, x 10 rounds. We ran 3.7 miles and performed 450 reps. MARY: nada
ANNOUNCEMENTS: 9/11 stair climb with overnight ruck option. Beware the limited access due to construction at Lincoln Memorial – pax will have to be smart and be careful.
COT: Nice work being out here on the grind to clear your mind and strengthen your body before APS gets back at it Monday.

Date: 2023-08-19
AO: thefarm
Q: Sparky
PAX: Gekko (Keith Capp), Trolley, Matthew – Running Man, B Roll, Survivor FNGs: None
COUNT: 5
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: 9/11 coming
COT:
B Roll had to lead us. Be prepared to step in when called for not action.
Keep hydrated. Kidney stones no fun. Pain. Vomiting. Driving no lots of water and limit salt intake.

Date: 2023-08-26
AO: thefarm
Q: Sparky
PAX: Stewie, Gekko (Keith Capp), Boffin
FNGs: None
COUNT: 4
WARMUP:
SSH, Don Quixotes, beet pickers, surrenders, Michael Phelps, calf stretches, Mozy to opposite side of field THE THANG:
60 wall sits (Wall Gore)
15 dips
15 steps ups
15 derkins
15 side leg lifts both legs
15 irkins

Repeated 3 times

Yoga

MARY:
Flutter kicks
LBCs
Rosalitas
Penguin crunches

ANNOUNCEMENTS:
9/11 get together

COT:
Courage is what it takes to stand up and speak: courage is also what it takes to sit down and listen. – Winston Churchill

Date: 2023-08-26
AO: thefarm
Q: Gekko (Keith Capp)
PAX: Gekko (Keith Capp), Infinity, Kaboom, Sparky, Squatter, Trolley, Firehead, Runningman FNGs: None
COUNT: 8
WARMUP:
SSH, beet pickers, Willie Mays Hays, arm circles, Michael Phelps, mosey lap
THE THANG:
Dora to the 50 and back
100 SSH
100 Squats
200 OH press
100 Flutter kicks
200 Calf raises
100 Merkins
200 LBCs
100 Monkey humpers
100 Shoulder taps
100 SSH

Count O’ Rama

Name O’ Rama

Announcements: 9/11 Stair climb
Saturday 7 AM

Circle of Trust:
“You will not find the warrior, the poet, the philosopher, or the Christian by staring in his eyes as if he were your mistress: better fight beside him, read with him, argue with him, pray with him.” — C.S. Lewis, The Four Loves

Date: 2023-08-25
AO: thepatriot
Q: Maguire
PAX: My Space, Ice Tea, bogey, Big Short, Bone, Coconuts, Shake ‘N’ Bake, Major Payne, Old Bay, Elvis, Smokey, Fish Fry, Overthrow, Fredo, CableGuy, Legacy, Tea Party, Spokes, Sunshine, @tweed FNGs: None
COUNT: 23 but missing 2
WARMUP: Side straddles. Imperial. Hillbillies. Little Bitties. Cherry Pickers. Willie Mays Hayes. Downward Dog.
THE THANG: Run to arena area. Broad jumps and bear crawls along the way. At Arena, Dora one runs other exercises. 60 burpees
125 merkins
125 step ups
150 joe louis
Always pick up pax
Then a bunch of group air presses and leg lifts and a few more burpees …. Back to field MARY: Flutter. Snow Devils. Spell ALABAMA. LBCs.
ANNOUNCEMENTS: 9/11 climb. New AO in Falls Church.
COT: Teamwork. Be it family friends or professional. We can accomplish more and learn more together than on your own.