Author: f3nano

DATE: 2022-04-29
AO: Horizon-Ao
Q: Booking
PAX: Jag, Mayberry, 3 mile, Kodiak, Poe, sticks, Mr Haand
FNGs: Attache
COUNT: 9
WARMUP: SSH, Windmills, Hill Billies, Michael Phelps, Cherry pickers, down dog, kobra Kai THE THANG: mosey around 2 soccer fields to coupon hideaway.

15 of each of these exercises followed by carrying the coupon to a different corner of the field, dropping it and running a lap around the field

Round 1
Overhead press

Round 2
Overhead press
Coupon curls

Round 3
Overhead press
Coupon curls
Bent over rows

Round 4
Overhead press
Coupon curls
Bent over rows
Coupon swings

Round 5
Overhead press
Coupon curls
Bent over rows
Coupon swings
Chest press

Round 6
Overhead press
Coupon curls
Bent over rows
Coupon swings
Chest press
Leg lifts over coupons

Round 7
Overhead press
Coupon curls
Bent over rows
Coupon swings
Chest press
Leg lifts over coupons
Squat with coupon

Final lap followed by calf raises and monkey humpers

MARY: flutter kicks, big boys, toy soldier, dirty dogs
ANNOUNCEMENTS: first Tuesday breakfast next week at Heidelberg, bone a thon, 8 AO in 7 days see slack lots goin on
COT: “the come back is always stronger the set back” keep this in mind during trying times

DATE: 2022-04-29
AO: Aerie
Q: Rocketman
PAX: Passport, Yellow Jacket, Chasqui
FNGs: None
COUNT: 4
WARMUP:

SSH
Don Quixotes
No Moneys

THE THANG:

Bert Hero WOD.
https://wodwell.com/wod/bert/

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

For time:

**Beginner**

20 Burpees
200-m Run
30 Knee Push-Ups
200-m Run
40 Walking Lunges
200-m Run
50 Air Squats
200-m Run
40 Walking Lunges
200-m Run
30 knee Push-Ups
200-m Run
20 Burpees

Time was 20 minutes. We continued the same pattern with the following exercises:

– 30 Peter Parkers
– 20 IC Calf Raises
– 25 IC Overhead Claps

MARY:

Stretching and chatter combined Mary and Words of Wisdom.

ANNOUNCEMENTS:

2.0 friendly workout tomorrow! 0700 @ 7800 Carrick Dr, Gainesville, VA 20155. Bring a coffee cup for parking lot coffee afterwards!

Moving the Old Rag ruck/hike to June due to conflicts with Mother’s Day Weekend.

Monday Night Ruckers: new area to explore! Launch location coming soon.

COT:

> The soul of the sluggard craves and gets nothing,
> But the soul of the diligent is made fat.
Proverbs 13: 4

This proverb has held up throughout the millennia. Small steps taken regularly will get us farther than big steps taken all at once. Where are you trying to go today?

DATE: 2022-04-29
AO: Atlantis
Q: Infinity
PAX: Hammerhead
FNGs: Shoeless (DRPAX)
COUNT: 3
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.

The Thang:
Run to the floating pier
7 Rounds of
– Merkin variation (straight, stagger, Peter Parker, HRR, Clapping, reverse, diamond)
– Squat/Lunge variation (Copperhead, Jumping, Infinity, Glute Bridge, Kicking Lunge, Hulk Smashers, Iron Blast, War Machine) – Bear Crawl/Crab Walk

Definitions
– Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back) – Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd)

Run back to start

Mary: Superman holds and Captain Thors (1:4 ratio of Sit-ups to American Hammers)

CoT:
There are only 2 people in this world that you need to make proud. It’s not your mom. It’s not your dad. Not your wife. Not your kids. It’s the 8 year old version of you. And the 80 year old version of you. If those two people are happy with the way you lived your life, it means you did everything right.

DATE: 2022-04-28
AO: Olympus
Q: Juneau
PAX: Rambler, Rollingstone, Zeus, Peanuts, Nano, Glee
FNGs: None
COUNT: 7
WARMUP: SSH, Wiley Mays Hays, Michael Phelps, Overhead Arm Pull, Arm and Shoulder Pull

THE THANG: Tabata to a country and bluegrass soundtrack which everyone loved! 20 secs exercise, 10 second rest for 8 sets than switch to the next exercise. -mountain climbers
-kettlebell swings
-hand release merkins
-coupon press
-heals to heaven
-dips
-big boy sit-ups

MARY: none

ANNOUNCEMENTS:
-Murphy train ups, see other chats for details
-Memorial Day Murph at George Mason followed by a picnic later in the day with families

COT: The Q shared current struggles and daily challenges in raising a family. Grateful for the fellowship in the gloom.

DATE: 2022-04-28
AO: Highlands
Q: 2 percent
PAX: CableGuy, Trolley, Toolbox, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Arm Circles, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai

THE THANG: 4 Rounds of the Following:
• Sprint goal line to goal line
o 10 Chuck Norris Push-ups (aka, Knerkins)
o 10 American Hammers IC
o 10 Squat Kicks IC
Chuck Norris fact (see below)
• When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.
• When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris. • Chuck Norris counted to infinity—three times.
• They once named a street after him, but they had to rename it. No one dared cross Chuck Norris! • How many push-ups can Chuck Norris do? All of them.

(Jungle Gym) 4 Rounds of the Following:
• 10-15 pull ups
• 20Dips
• Toe Taps
• 50 LBC’s
• 15 hanging crunches
• Some Ricky Bobby, Side Shuffles/Karaoke, High Knee Skips around the field sprinkled in between sets of the above Chuck Norris fact (see below)
• Chuck Norris can divide by zero.
• When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris. • Chuck Norris threw a grenade and killed 50 people, then it exploded. • Chuck Norris has a diary. It’s called the Guinness Book of World of Records. • Bigfoot claims he saw Chuck Norris.
• Death had a near-Chuck Norris experience.
• Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days. • Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.
• Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

MARY: Nolan Ryans
ANNOUNCEMENTS: 5/30 Murph, Memorial Day Family Picnic, New AO Launching 4/30 7am Quincy Park, Calvary Methodist Children’s Blood Drive (TBA – and just to be clear, we are giving the blood TO the children, not taking it away from them)
COT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Carlos Ray Norris (a.ka. Chuck)