Author: f3nano

DATE: 2022-08-25
AO: Olympus
Q: YNAB
PAX: Obadiah, Wham-O, Zeus, Juneau, Roddick, Glee, Ashe
FNGs: None
COUNT: 8
WARMUP: SSH, Windmills, Michael Phelps, Cherry Pickers, Down Dog, Mountain Climbers
THE THANG: Partner A Farmer Carries two cinder blocks, Partner B bear crawls. Partners swap tasks when the farmer carrier gives up. Simple. Do this all the way around Lake Braddock Secondary School. Not Easy. MARY: Ring of fire calf raises with the cinder block. Missed you today, Pop. ANNOUNCEMENTS: 9/11 Stair Climb, Dads Camp
COT: Most things that you should do in life are simple: Eat the apple instead of the Oreo. Go to bed at a decent hour. Those things aren’t always easy. Today’s beatdown was simple, but not easy. Having a friend/fellow/partner with you made it easier. Don’t be afraid to reach out for help to make those simple choices easier.

DATE: 2022-08-25
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, Dungeon Master, Cannoli
FNGs: Brony
COUNT: 7
WARMUP:
• Side Straddle Hop (SSH) x 20 IC
• Imperial Walkers x 15 IC
• Mountain Climbers x 15 IC
• Shoulder Taps X15 IC
• Plankjacks X15 IC
• The Chinook x 20 IC each side
• Michael Phelps x 20 IC
• Swingbillies x 20 IC
• Carolina Dry Docs x 20 IC
• Cherry Pickers x 20 IC
• Windmills X15 IC

THE THANG:
22 reps for each of the following
• E – E2K IC
• N – Narrow Squats IC
• D – Derkins on Q
• O – Outlaw IC
• F – Frankenstein IC
• S – Suicide on the tennis court X 2
• U – Upside Down V Leg lifts IC
• M – Marionettes (BBS touch the ground to the left, between, right of legs) • M – Merkins IC
• E – El Capitan IC
• R – Reverse Crunches IC

MARY:
• X factor x 20 IC
• Dying Cockroach x 20 IC
• LBCs x 20 IC
• Little Mermaid x 10 each side IC
• Rosalitas + Scissors 20 IC

ANNOUNCEMENTS:
Fourth Thirsty Thursday is today! meet at 6:30pm at the Irish Inn, Glen Echo

COT:

DATE: 2022-08-25
AO: Highlands
Q: Toolbox
PAX: Jag
FNGs: XL
COUNT: 3
WARMUP: SSH, Air squats,Lunges, windmills high knees, mtn climbers, big lap mosey
THE THANG: ladders starting with 5 pullups, 5 pullups 10 air squats, 5 pull ups 10 squats 15 ssh,…etc going up and down with Jag and toolbox mixing it up, up to 35 something or others, mid set break Mary, bleacher work, more Mary and mosey/follow the leader…etc
MARY: Freddy Mercury, black widow merkins, cork screw/twisting heels to heaven, and American Hammers with a twist.
ANNOUNCEMENTS: 911 stair climb, Monday night beat down into MNFootball/berr/pizzateria ay NightHawk 7:30-8:15 9/12/22 COT: roll with it. don’t fight the flow.

DATE: 2022-08-18
AO: Highlands
Q: Trolley
PAX: Toolbox
FNGs: None
COUNT: 2
No Q on site so Toolbox and I shared leading each other through familiar but undesirable exercises. WARMUP: 2 laps around soccer field, variety of warm-upy like exercises
THE THANG: bear crawls, duck-walks, etc., across the field, laps, routine at the playground (including excruciatingly slow pull-ups), step up, box jumps…..mosey back to soccer field repeat doing exercises no one wants to do but that makes us better men. MARY: yep, did that
COT: it was beautiful, had to be there.

DATE: 2022-08-24
AO: Compound
Q: Popeyes
PAX: Roddick, Peanuts, Landslide, Hightower, Obadiah, Monk, Booking FNGs: None
COUNT: 8
WARMUP: Mosey with some butt kickers, high knees, karaokes, arm circles, and overhead presses. Hip and groin stretch. Calf stretch with cobra kai. 12 burpees. THE THANG: Up the stairs, 40 squats, down the stairs, 40 squats.

4x but no squats on the last stair run.
MARY: 12 burpees, 40 Flutter Kicks, 20 American Hammers, 10 O’s, 10 Up and Down planks, 20 penguins.

ANNOUNCEMENTS: 9/11 stair climb and Dad’s camp
COT: The race is not to the swift, nor the battle to the strong but time and chance happen to them all. But you gotta show up first!