Author: f3nano

DATE: 2022-10-12
AO: Farm
Q: Sparky
PAX: Chile, Infinity
FNGs: None
COUNT: 3
WARMUP: SSH, DQ, beet pickers, arm circles, surrenders, calf stretch, neck rolls, mozy

THE THANG:
20 Merkins, run, jump squats, run back
20 Merkins, wall sit, run, squats, run back
20 Merkins, low plank, run, side squats, run back
20 Merkins, IYT, run, sumo squats, 10 Merkins run back
10 Merkins,
MARY: Rosalitas, penguins, lbcs, flutter kicks
ANNOUNCEMENTS: none
COT: Everyone who calls on the name of the lord will be saved. Romans 10:13

DATE: 2022-10-12
AO: Horizon-Ao
Q: Magoo
PAX: Median, Brown Bag, Mr. Hand, Kodiak, Jag, Obadiah, SPINAL TAP, Gherkin FNGs: Atache
COUNT: 11
WARMUP: WMH, cherry pickers, Imperial walkers, assorted yoga-type stuff
THE THANG: Mosey, each PAX leads a set of 10 squats, 10 breakdancers, 10 merkins. Assorted fun and games. MARY: flutter kick, jack knife, LBC
ANNOUNCEMENTS: Ruck Sunday 5:30. Meet VA side of chain bridge. COT: none

DATE: 2022-10-06
AO: Olympus
Q: Ashe
PAX: Zeus, Peanuts, Rollingstone, Gadget, Pop Fly
FNGs: None
COUNT: 6
WARMUP: SSHs, Squats, Arm Circles
THE THANG: Pearls on a String – lap around LBHS with stops along the way that includes: merkins, squats, curb step-ups, squats, etc.

PAX moved to the stairs and did 3 rounds running up (and down) the stairs

Q went to his car and secured the kickball. PAX were excited.

Onto the field were we went side to side across the field using various modes of transportation (karaoke, bear crawl, side bear crawl, low squat shuffle) and performed abdominal exercises at the half way point during each trip across. 5 rounds of this.

The Kickball sat there, confused, alone, and silent.

MARY: Flutter kicks, LBCs, Glees, Pickle Pointers (hi Peanuts)

ANNOUNCEMENTS: Road Clean Up, Corn Hole, Grunt

COT: Finding purpose through kindness, grace, and service to others is the true reward

DATE: 2022-10-10
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile
FNGs: None
COUNT: 3
Tabata stations: 8 rounds of 20 seconds on, 10 seconds off, one station at a time: 1. Coupon Shoulder Press
2. Glute Bridges/Raises
3. Squats
4. Coupon Curls

DATE: 2022-10-12
AO: Farm
Q: Infinity
PAX: Sparky, Gekko (Keith Capp), Chile, Matthew – Running Man FNGs: Buzz, Slash, Dictator, and Carter
COUNT: 9
We cleaned up Wall Rd and 0.9-mile stretch of Centreville Rd, spending 1.5 hours of service per man, and 9 bags of trash.