Author: f3nano

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5 Man Stations

DATE: 2022-11-23
AO: Compound
Q: Hightower
PAX: Monk, Poe, Zeus, NAFTA, Nano
FNGs: None
COUNT: 6
WARMUP:
General warmups and stretching to knock off the chilly morning air. Then fellowship jog around the corner to parking deck.

THE THANG:
Set up 5 stations:
Station 1: 20 merkins (counter)
Station 2: Coupon deadlift
Station 3: coupon shoulder press
Station 4: med ball curls
Station 5: med ball tricep extension
After full rotation, up the stairs then jog around the block. Rinse & repeat for Round 2

Station 1: 20 merkins (counter)
Station 2: Coupon bent over rows
Station 3: coupon chest press
Station 4: med ball squat thrust
Station 5: med ball slams
After full rotation, up the stairs then jog around the block. Rinse & repeat for Round 4

MARY:
Ring of Fire Mary

ANNOUNCEMENTS:
Happy Thanksgiving.
Turkey Trot Thurs 8am Olympus: welcome friends & family
Holiday bowling, Weds, Dec 7 in Falls Church

COT:
So much to be thankful for! Take time to appreciate what your parents have done for you. Make sure our families don’t forget their sacrifices to give us these opportunities. Be sure our children don’t forget how fortunate they are. Happy Thanksgiving to all of our PAX!

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Suicide Squad

DATE: 2022-11-23
AO: Horizon-Ao
Q: Magoo
PAX: Snake (Will Harris), Mr Haand, SPINAL TAP, Kodiak, sticks, Disco, Gherkin FNGs: Atache
COUNT: 9
WARMUP: WMH, Cherry Picker, Abe Vigoda, rattlesnake squats
THE THANG: 18/50/cross field suicides; always something special between start and 18 (murder bunnies, bear crawls etc); sets of blockies, roll-ups etc. every time you hit the start line. Assorted squats for a cool-down
MARY: body saw, box cutters, jack knife
ANNOUNCEMENTS: meet Friday 7 am for ultimate with F2s
COT: Happy Thanksgiving. Hope everyone got their fill this morning.

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Med Ball Mashup

DATE: 2022-11-21
AO: Highlands
Q: Hightower
PAX: Jag, Katniss, XL
FNGs: None
COUNT: 4
WARMUP:
Moving quickly to warm up with butt kickers and high knees. Then rolled into standard warmups and stretches. Finally jogging over to tennis courts.

THE THANG:
Set up 4 stations:
Round 1
Station 1: med ball squat thrust
Station 2: balls to wall, shoulder taps
Station 3: med ball smash
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 2
Station 1: med ball side toss to wall
Station 2: merkins
Station 3: reverse med ball toss
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 3
Station 1: med ball side toss to wall
Station 2: merkins
Station 3: reverse med ball toss
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 4 & 5
Station 1: med ball tricep extensions
Station 2: merkins
Station 3: med ball curls
Station 4: bear crawl out, crawl bear back, timer
Intermission: shuttle run 3 tennis courts

MARY:
Ring of Fire for each PAX to lead Mary

ANNOUNCEMENTS:
Highland closed Thurs, Turkey Trot at Olympus 8am
Bowling Dec 7 in Falls Church

COT:
So much to be thankful for! After visiting 3rd world country, you get see experience how well we have it here in the US. Take the time, teach your children, there’s so much to be thankful for growing up here in NoVA.

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The Gobble Grinder

DATE: 2022-11-22
AO: General
Q: 2 percent
PAX: Lazlo, Fairweather, Jenner, Moneyball, Hard Knox, Toolbox, Trolley, Anchor Man FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Penalty Burpees, Willy Mays Hays, Potato Pickers, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG: 5 Rounds of the following: 20 Squats, 20 Merkins, 20 BB sit ups, 20 Burpees, 400 meter run (on the last run we did it Ricky Bobby style for style points)

MARY: Toy Soldiers, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: Turkey Trot – Olympus 11/24 8am, Lots of 3F opportunities around at Calvary Methodist – Toys for Tots, AFAC

COT: Another Thanksgiving is upon us. Please keep in mind those who we are thankful for, those who are struggling, and those who are no longer with us. The QIC is especially thankful for this fine group of men who sacrifice their mornings to come out into the gloom and push each other. Wishing everyone a happy, healthy Thanksgiving holiday.