Author: f3nano

DATE: 2022-09-03
AO: Sandlot
Q: Traveler
PAX: Lazlo, Boomer
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Michael Phelps

THE THANG:
AMRAP for 4 minutes: 4 burpees, 5 bonnie blairs (each leg), 6 American Hammers (IC). Repeat for 4 minutes.

Ring of Fire Merkins: Hold high plank while the PAX take turns doing merkins. First 1 merkin, then 2, 3, 4, 5, 4, 3, 2, 1.

7 of Diamonds: PAX moseyed around the baseball field to complete an exercise at each base. Round 1: 7 burpees at each base
Round 2: 14 flutter kicks (IC)
Round 3: 21 merkins
Round 4: 28 BWS

Ring of Fire Gas Pedals: All PAX hold 6-inches, then take turns doing Gas Pedals. Quantities were 1,2,3,4,5,4,3,2,1.

AMRAP: Same as start of workout. 4 minutes of pain.

MARY: Each PAX picked an ab workout.

ANNOUNCEMENTS: IronPax. 9/11.

COT: Rings/diamonds were on the mind for this beatdown because YHC got engaged earlier this month! While I’m giddy with excitement, I still want to be present and enjoy the phase of being engaged that I’m in. A reminder to all PAX to be patient and be present in whatever your current mission is.

DATE: 2022-09-12
AO: Highlands
Q: Jag
PAX: citrus, Hightower, Speedo, Jenner
FNGs: FNG Touche
COUNT: 6
WARMUP: SSH; Seal Clap; Overhead Press; SSH; Imperial Walkers; Hillbillies; SSH; WMH; Cherry Pickers; Down Dog; World’s Greatest Stretch; Cobra Kai; Merkins; and Fellowship Lap.
THE THANG: DORA! In rotating groups of two – with one PAX running about 75 yards, the other completing the exercises and then switching roles – the PAX completed sets of: 200 Coupon Squats; 200 Coupon LBCs; 100 Coupon Merkins; 40 Blockies; 200 Coupon Deadlifts; AMRAP Crossover Merkins (x2); and AMRAP Skull Crushers (x1). MARY: Nolan Ryans; Flutterkicks; Supermans; and Penguin Crunches.
ANNOUNCEMENTS: The Grunt is coming on 11/12! Prayers for various PAX with significant events in their lives.
COT: This is the first non-CSAUP night workout for The Capital – do not be afraid to try something new.

DATE: 2022-09-13
AO: General
Q: Lazlo
PAX: citrus, Moneyball, Toolbox, Ice Tea, XL
FNGs: None
COUNT: 6
The Q didn’t feel like planning a bunch of exercises this morning. So he decided to let the PAX pick them.

WARMUP: SSH, imperial walkers, copperhead squats, willie mays hayes, Moroccan night clubs, cherry pickers, downward dog.

THE THANG: The Adjudicator. It’s a lot of power in a single PAX hands, but I had a lot of trust in this crew, and they lived up to it. One PAX, the decider, calls out an exercise. The Adjudicator decides if the exercise is easier or harder than 5 burpees. If it’s harder, you do the exercise. If it’s easier, then you do 10 burpees. The decider the chooses the next decider, and becomes the adjudicator for the next round. PAX run a quarter of the track between exercises to give time to decide. We played 8-9 rounds of this, including a brilliant exercise chosen by @toolbox – 11 burpees. Which most agreed was harder than 5 burpees, and also 10 burpees. Fun times.

Then we did a round of “22s.” It’s a lot like 11s but with two exercises. The PAX ran 50 yards, did 10 merkins and 10 tuck jumps, then ran back and did 1 Carolina dry dock and 1 Bonnie Blair (hard way). Repeat with the 10s counting down to 1 and the 1s counting up to 10.

MARY: WWIs and American Hammer (aka a deconstructed Captain Thor)

ANNOUNCEMENTS: Nope.

COT: Same as yesterday. The Q pointed out that after leaving the Lincoln Memorial on Sunday, he never heard 9/11 mentioned again. Couldn’t remember that ever happening before. Very grateful for this group and the chance to honor those who sacrificed.

DATE: 2022-09-13
AO: Freestate
Q: Dungeon Master (Amon)
PAX: CashOnly, Deagle, Wildcat, Winston
FNGs: Birdman, Butter, Doughboy, Grony
COUNT: 9
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – 10 OMC
Two laps: skipping and Karaoke on the sides
Windmills x 10 IC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .
While one group runs around blacktop twice, other group does . . . Curls (with coupon)
Merkins (decline first)
Squat (with coupon)
Bend over row (with coupon)
overhead (with coupon)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• Plank-o-Rama x 10 IC (front, right, front, left, front) • Flutters x 15 IC
• Scissors x 10 IC

ANNOUNCEMENTS:
9/15 thirsty Thursday at Irish Inn

COT:
Death

“I can’t afford to die; I’d lose too much money.” —George Burns (comedian)
“I do not fear death. I had been dead for billions of years before I was born and had not suffered the slightest inconvenience.” —Mark Twain (author)
“I’m not afraid to die, I just don’t want to be there when it happens.” —Woody Allen (comedian)
“The leading cause of death among fashion models is falling through street grates.” —Dave Barry (author)
“Always go to other people’s funerals, otherwise they won’t come to yours.” —Yogi Berra (baseball player)
“I’m very pleased to be here. Let’s face it—at my age, I’m very pleased to be anywhere.” —George Burns (comedian)
“The trouble with quotes about death is that 99.9% of them are made by people who are still alive.” —Joshua Burns
“All tragedies are finished by a death, all comedies by a marriage.” —Lord Byron (poet)
“I’m always relieved when someone is delivering a eulogy and I realize that I’m listening to it.” —George Carlin (comedian)
“For three days after death, hair and fingernails continue to grow but phone calls taper off.” —Johnny Carson (talk show host)
“I am prepared to meet my maker. Whether my maker is prepared for the great ordeal of meeting me is another matter.” —Winston Churchill (politician)

DATE: 2022-09-12
AO: Horizon-Ao
Q: Obadiah
PAX: Obadiah
FNGs: Attaché, Kombucha, crowbar, Mr Haand
COUNT: 5
WARMUP: SSH, rockettes, WMH, cherrypickers, down dog, mtn climbers THE THANG: quick mosey and recognition that blocks were at Patriot. No bother

Using the soccer midline circle, 4 cones around evenly spread marked out an 1: upper 2: ab 3: lower and 4: cardio exercise. Traversing between each cone was a workout- bear crawls, broad jumps, lunges. Q called out exercise and we executed then traversed to next cone, 5? Times around

MARY: done at cone 2
ANNOUNCEMENTS:
COT: 9/12…lots of families left to deal with the day after, left to pick up the pieces. Let’s not forget both the lost and the left behind.