Author: f3nano

DATE: 2022-10-21
AO: Aerie
Q: Chasqui
PAX: Greg Lazor, Yellow Jacket, Stewie, Chasqui
FNGs: None
COUNT: 4
Warm up:
2 loops around the field
20 side straddle hops
15 count High knees
15 count Butt kickers
Jog in place, 2 rotation PAX call out: burpee/jump/squat
Walk arms down + push-up + walk arms up

The Thang:
Set 1
30 Curls
High Plank w/coupon drag L/R
15/15 L/R rows
Merkins w/ shoulder and knee taps
30 yd suitcase carry-jog back to G line and 30yd-rifle carry back

Set 2:
big boy sit up w/coupon
20 mountain climbers
15 American hammers w/coupon
15 Legs up toe taps
15 side plank both sides
15 squat press w/coupon
1 field loop

Set 3:
Bleacher work out mix
20 calves raises
20 Step up with coupon
20 Triceps

Set 4:
Crunch time- Pax mix

Cooldown/Stretches

ANNOUNCEMENTS: DC Grunt Nov. 12.
COT: Great health 👏

DATE: 2022-10-19
AO: Compound
Q: Yardbird
PAX: Hightower, Obadiah, Peanuts, Popeyes, Rambler, YNAB, Zeus FNGs: FNG Doodles
COUNT: 9
WARMUP: the üsh + fellowship lap and dropping off tablets to corners of field.
THE THANG: center of field: square of exercises along each side and at each corner:
ROUND ONE: Bear crawl, toy soldiers, lunge walk, squat jumps, crawl bear, plank jacks, murder bunny sans block, merkins.
ROUND TWO: Bunny hop, monkey humpers, karaoke, SSH, bunny murders, break dancers, Spider-Man merkin crawl, Freddy mercurys. ROUND THREE was partway through round one.
BUZZER SURPRISE: At any point during workout if the buzzer sounded, Pax immediately sprinted to a corner of their choice and performed indicated exercise written on tablet, then ran perimeters to opposite corners before sprinting back to center to resume exercises.

MARY: flitter kicks, WWls, American hammers.
ANNOUNCEMENTS: upcoming grunt, Rambler’s ruck, something about a year-in-review 2nd F.
COT: where can we be more malleable like clay when needed, or are we too dried out and rough that we get stuck? Let’s be more like pliable clay which may allow us to see challenges in a different way and to be more open to solving problems a different way.

DATE: 2022-10-19
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, Mr Haand, SPINAL TAP, Gherkin, 3 mile, Fish Fry FNGs: attache, kombucha, purple rain
COUNT: 10
WARMUP: IW, SSH, LBAC, DD, CP, WMH
THE THANG:
AMRAP #1 – 10 minutes
5 burpees
10 Pushups
20 Sit-ups
30 Squats

AMRAP #2 – 10 minutes
10 coupon curls
10 upright rows
10 coupon shoulder press
10 kettlebell swings
10 goblet squats

AMRAP #3 – 10 minutes
Rifle Carry to 18
20 Monkey Humpers
Murder Bunny back
World’s Greatest Stretch or Butterfly Stretch – 10 count
MARY: Flutter Kicks
ANNOUNCEMENTS: Grunt, Cornhole Tournament
COT: Get your flu and covid shots

DATE: 2022-10-19
AO: Aerie
Q: Rocketman
PAX: Tron, Stewie, Chasqui, Yellow Jacket
FNGs: Mountie
COUNT: 6
WARMUP:

SSH
Don Quixote
Merkins
Cherry Pickers
Michael Phelps

THE THANG:

Ricky Burpees around the field.

Then on to stations! 20 reps at each station which just happens to be at each corner of the field.

Sequence 1

– Mountain Climbers
– Hand release merkins
– Lunges
– Toy Soldiers

Sequence 2:

– Low to High plank
– Carolina Dry Docks
– Freddie Mercurys
– Single leg squats

Sequence 3:

– Flutter kicks
– Spidermans
– Squat jumps
– Dying cockroach

AMRAP until we’re out of time!

MARY:

Flutter Kicks
Hello Dolly

ANNOUNCEMENTS:

**October 20**: Beer Ruck, 7pm @ Trouvaille Brewery. Expect 1 hour of rucking to 1 beer! **Nov 11**: The Aerie 1 year anniversary!
**Nov 12**: The Grunt in DC!

COT:

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .” ― C.S. Lewis, The Four Loves

DATE: 2022-10-19
AO: Patriot
Q: Booking
PAX: Bone, My Space, Legacy, Lucius, Shake ‘N’ Bake, citrus, 2 percent, Ice Tea, CableGuy, Wedding Singer, Elvis, Wallace, Grape Ape FNGs: Smokey
COUNT: 15
WARMUP: SSH, 1 burpee, imperial walkers, 2 burpees, windmills, Cherry pickers, 3 burpees, michael Phelps, arm circles, down dog, worlds greatest stretch, cobra Kai THE THANG: with a coupon…

20 shoulder press
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 Curls
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low rows
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
20 toe taps
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
20 toe taps
20 leg lifts
Carry coupon to opposite side of field
Do a lap

Final round- repeat last group above

MARY: LBC, Dirty Dog
ANNOUNCEMENTS: grunt, corn hole tournament
COT:the pain of rejection is nothing compared to the pain of regret. Don’t be scared to take a chance and realize cost of inaction outweighs the chance of making a mistake. Go with your gut instinct that has been developed based on a lifetime of experiences