Author: f3nano

DATE: 2022-08-31
AO: Aerie
Q: Chasqui
PAX: Wedding Singer, Passport, Yellow Jacket
FNGs: Lone Star
COUNT: 5
Warm up:
1 loop around the field
side straddle hops
20 sec. High knees
20 sec. Butt kickers
Fast feet + burpee/jump/squat – Pax call out
Walk arms + push-up/Arms up

The Thang:
Set 1
-Bear crawls (20/21 sec.) Up/back field -Pax countdown
-High Plank w/coupon drag side2side 41 sec.
-41 sec curls
-Merkins w/ shoulder taps and knees
-41 sec rows
-41 yd suitcase carry / rifle carry

Set 2:
Pax choice -work out rotation

Set 3:
-big boy sit up w/coupon 41 Pax count
-V sit-ups 41 Pax count
-American hammers w/coupon 41 pax count
-High toe taps 41 pax count
-side plank both sides w/coupon
-burpees + squat press w/coupon

Set 4:
Pax choice -work out rotation

Cooldown/Stretches: pax mix

COT: get out of your comfort zone and take a chance to explore new areas

Announcements: 9/10: 12 miler ruck 9/11: DC stair climb.

DATE: 2022-08-31
AO: Patriot
Q: Shake ‘N’ Bake
PAX: My Space, Ice Tea, bogey, Legacy, Lucius, 2 percent, Tiësto, Big Short, XL, Booking, CableGuy, Wedding Singer, Anchor Man, Elvis, Roadkill FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, Cherry Pickers, Downward Dog, Cobra Kai

THE THANG: Mosey out of the stadium…..
– Stop on the street and do 20 Merkins
– Stop in CREEPY woods and do 20 Crunch Frogs
– Stop in CREEPY woods and do 20 Shoulder Taps

THE HILL (@KoC)
– 1/3 up and do 5 burpees
– Down and do 50 squats
– 2/3 up and do 7 burpees
– Down and do 50 squats
– All the way up and do 10 burpees
– 1/3 down and do 5 burpees
– Back up and do 50 squats
– 2/3 down and do 7 burpees
– All the way down and do 50 squats

TO THE BASKETBALL COURT
– Run to Basketball Court, stretch

BACK TO THE FIELD
– 40YD Sprints

MARY: Did it on the basketball court (thanks #weddingsinger) ANNOUNCEMENTS: Ruck at Jamestown tonight, Stair climb, get ready for IRONPAX!
COT: “It is not our differences that divide us. It is our inability to recognize, accept, and celebrate those differences.” Audre Lorde. I am good at recognizing differences, working on accepting and celebrating those differences.

2% is built different and came close to TO’s time. I owe you a coffee on Friday. For those doing the monthly challenge, we did 34 Burpees and 250+ Squats

DATE: 2022-08-31
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WARMUP: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey. THE THANG: Field Work
7 Rounds:
– One Upper Body Exercise (HRR Merkins, CDDs, Diamond Merkins, Chuck Norris Merkins, Merkins, Handstand, and Merkins)
– One Lower Body Exercise (Copperhead Squats, Bonnie Blairs, Wall Sit, Reverse Lunges, Squat Kicks, Bulgarian Split Squats, and Squats) – Sprint 60m (one round we did 30m Bear Crawl and another we did 30m Crab Walk). MARY: Flutter Kicks and Star Crunches.
ANNOUNCEMENTS: September 11th Commemorative Workout at Lincoln Memorial, Sunday, 9/11, at 0600.
COT: Closed with a prayer for those PAX struggling or otherwise unable to join us. Looking forward to their recovery/return!

DATE: 2022-08-31
AO: Compound
Q: Obadiah
PAX: Roddick, Zeus, Popeyes, citrus, Hightower
FNGs: Patchouli, YardBird, Poe, Landslide,
COUNT: 10
WARMUP: SSH, plank jacks, cherry pickers,
THE THANG: mosey to stairs, wall sits on level 1, up to the top for 15-sided die workouts, back down. Rinse and repeat 7 times

Squat jumps
Air squats
Merkins
Calf raises
X jumps
Crab walk

MARY: dNF
ANNOUNCEMENTS: 9/11, dads camp, shirt orders
COT: you win a green pepper

DATE: 2022-08-30
AO: Atlantis
Q: Bratwurst
PAX: Hammerhead, Infinity, Deflator, Riot, True North
FNGs: None
COUNT: 6
WARMUP: side straddle hop, some stretching, mozy to the baseball stadium
THE THANG: at the Washington Nationals baseball stadium, Jacob’s ladder on the stairs. > Up + Down ×1, 25 Merkins
> Up + Down ×2, 25 air squats
> Up + Down ×3, 25 Urkins
> Up + Down ×4, 15 forward lunges
> Up + Down ×5, 50 little boy crunches
> Up + Down ×6, 20 derkins
> Up + Down ×7, 15 side lunges
> Up + Down ×5, mozied back to AO
MARY: Big Boy sit-ups, elbow plank, hip raises, flutter kicks, in-and-outs ANNOUNCEMENTS: 9/11 stair climb. see mumblechatter for more details.