Author: f3nano

Date: 2023-08-11
AO: sparta
Q: 2 percent
PAX: MileHigh, Bluegrass, Hightower, Obadiah, K-Pop, Pop Fly, Mongoose, Pele, +1 additional spawn of BlueGrass whose nickname escaped me FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey to the blocks – 2 rounds of the following: Step ups – 20
Derkins – 20
Dips – 20
Mike Tyson’s (feet on the wall, horizontal squat w/ a Merkin) – 10 Australian Merkins 20
Mosey back to the parking lot for some Dora – PAX paired up for some partner work. 100 Merkins, 200 Jump Squats, 300 LBC’s 8-1 Motivators
Topped it off with 3 rounds of Sprints

MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: 9/11 Stair Climb, New AO launching on 8/23 at 0530 in Falls Church at Columbia Baptist Church

COT: QIC couldn’t come up with anything impactful so decided to pull some quotes from the late Mitch Hedburg:
• “An escalator can never break: it can only become stairs. You should never see an ‘Escalator Temporarily Out Of Order’ sign, just ‘Escalator Temporarily Stairs. Sorry for the convenience.’” • “Fettucini alfredo is macaroni and cheese for adults.”
• “I once saw a forklift lift a crate of forks. And it was way to literal for me.” • “A burrito is just a sleeping bag for meat and cheese.”
• “This shirt is dry clean only. Which means…..it’s dirty.”

Date: 2023-08-11
AO: theaerie
Q: Stewie
PAX: Jetstream, Lonestar
FNGs: None
COUNT: 3
WARMUP:
– SSH,
– Cherry Pickers,
– IWs,
– Mountain Climbers,
– OH Hand Clap,
– Batwings,
– Copperhead Squats,
– Mosey

THE THANG:
Coupons on the goal, bands on the 15.
Get fatigued on Coupons, then bearcrawl to bands and do the same exercises to engage those itty bitty muscles with bands, then crabwalk back to the coupons for the next round of pain. Repeato for the following exercises:

– Squats,
– Curls for Gurls,
– Lunges (L),
– Lunges (R),
– Derkins (on coupon) / Merkins (with band),
– Bent Over Rows

MARY:
– LBCs,
– Flutter Kicks,
– Glute bridges

ANNOUNCEMENTS:
-9-11 stair climb

COT:
– Read from Q Source and discussed the 4 quadrants,
– Prayers

Date: 2023-08-10
AO: olympus
Q: 2 percent
PAX: Doodles, Juneau, Monte Karlo, Monk
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Iron Pax inspired workout involving coupons and stations to get us primed for September… Fellowship lap
Station 1: 30 Curls, 20 KB Swings, 10 Pull Throughs, Rifle Carry Station 2: 30 Chest Press, 20 Skull Crushers, 10 Shoulder Press, Farmer Carry
Station 3: 30 Calf Raises w/ the coupon, 20 Squats w/ the coupon, 10 Blockies, 400m run Rinse & repeat
QIC busted his coupon 2/3 through the first round. Modified as necessary.

MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: Announcements: 9/11 Stair Climb, New AO launching on 8/23 at 0530 in Falls Church at Columbia Baptist Church

COT: Prayers to those in Lahaina (Maui, HI) as they look to rebuild after the devasting wildfires. Monte Karlo recently lost a friend to cancer. Prayers to him and his friend’s family as they work through the grieving process.

Date: 2023-08-10
AO: olympus
Q: 2 percent
PAX: Doodles, Juneau, Monte Karlo, Monk
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Iron Pax inspired workout involving coupons and stations to get us primed for September… Fellowship lap
Station 1: 30 Curls, 20 KB Swings, 10 Pull Throughs, Rifle Carry Station 2: 30 Chest Press, 20 Skull Crushers, 10 Shoulder Press, Farmer Carry
Station 3: 30 Calf Raises w/ the coupon, 20 Squats w/ the coupon, 10 Blockies, 400m run Rinse & repeat
QIC busted his coupon 2/3 through the first round. Modified as necessary.

MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: Announcements: 9/11 Stair Climb, New AO launching on 8/23 at 0530 in Falls Church at Columbia Baptist Church

COT: Prayers to those in Lahaina (Maui, HI) as they look to rebuild after the devasting wildfires. Monte Karlo recently lost a friend to cancer. Prayers to him and his friend’s family as they work through the grieving process.

Date: 2023-08-10
AO: edge_of_reason
Q: Quip
PAX: Forest
FNGs: None
COUNT: 2
WARMUP:
15cc ssh
15cc Plank jacks
15cc Smurf jacks
15cc Arm circuit

THE THANG:
Weather: 71°

Motivator x8 and back down

Mosey to the field
Four corners bears in mind
10 merkins and bear crawl to next corner of the field (short side) 10 squats …
Run to next corner (long side)
10 hello Dollie’s …
10 high jumps …

Repeat with crab walks

Bonus:

Moguls x 5

MARY:
15cc dying cockroaches
15cc am hams
30 straight count Superman
15 straight count low plank

ANNOUNCEMENTS:
None

COT:
Growth of the AO
Forrest’s work to have some positive change and travels next month Quip’s travels