Author: f3nano

DATE: 2022-03-30
AO: 1Stf
Q: Horshack
PAX: Horshack
FNGs: None
COUNT: 7
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2022-03-29
AO: Atlantis
Q: Deflator
PAX: Rogue, Infinity
FNGs: None
COUNT: 3
A workout where the PAX moseyed to the alleyway behind the DoT building to perform the following, in rounds of 5-10-15 or 10-15-20 reps: – Merkins and Squats
– American Hammers and SSHs
– LBCs and Lunges
– Plank Jacks and Jump Squats

DATE: 2022-03-18
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Rogue
FNGs: None
COUNT: 3
A workout revolving around the following two circuits:
– Form a triangle with the PAX. One PAX throws a basketball to the next, then does butt kickers to the next point on the triangle. Another PAX catches the basketball and sprints to the next point. The third PAX does high knees to the next point in the triangle.
– Two PAX do big boi sit-ups, with a basketball toss and catch at the top. The other PAX does 20 seconds on, 10 seconds off of plank jack variations.

DATE: 2022-03-31
AO: Olympus
Q: Nano
PAX: Hoolihan, YNAB, Rambler, Ashe, Rollingstone, Dunder, Zeus, Juneau FNGs: El Capitan
COUNT: 10
WARMUP: SSH, Willy Mayes Haze, Michael Phelps, Rockets, Down Dogs

THE THANG: Af the quick warm up the PAX set off for a mile around the track that included some side shuffling and some down to the left and right, capped off with a lap of Ricky Bobby.

After this the coupons were distributed and the pax set off around the track waiting for the signal to start. The coupons/exercises were:

-30# medicine ball/two hand squat throw
-20# medicine ball/shotput throw alternating
-40# medicine ball/between legs backwards throw
-Cinder block/murder bunnies
-30# dumbbell/alternating curls and overhead tricep press
-/walking burpees
-/lunge walks
-/bear crawl
-/sprinter

So, when YHC gave the signal we all stared out around the track doing the exercise. When the sprinter reached someone, they would do the exercise and that person would become the new sprinter. This continued until we finished about 2 laps. We had 25 jump squats in the middle and ended with a ring of don’t let it stop SSH with one pax in the middle doing medicine ball slams.

MARY: Yep!

ANNOUNCEMENTS: cleanup

COT: Get out of you comfort zone, try some new stuff and embrace the uncertainty.

DATE: 2022-03-31
AO: Mountvernon
Q: Winklevoss
PAX: Fonda, Early Bird
FNGs: Bus Stop, Churchill, Ultimate Warrior, Miller Time, Woodshop, can’t believe I forgot Stevens’s nickname COUNT: 9
Today’s workout is a Filthy 50 celebrating Judas Priest’s 50 Years of Heavy Metal tour where Early Bird and I will be in attendance at the MGM National Harbor this evening. Hit the music. Every time a song ends, run 50 yards out and back and do 10 push ups.

https://open.spotify.com/playlist/0eiglqStvhmbvVBVU4nJww?si=C6tIdblMTiOJcWed6BSChQ

WARMUP: MUMVWU (modified usual Mount Vernon warm up). 2 laps but then 50 SSH, IW, Don Quixote.

THE THANG: 50 reps or yards of lots of stuff and remember, every time the song ends, run 50 yards out and back and do 10 push ups. 50 yard lunges, 50 IC mountain climbers, 50 side knee kicks, 50 partner sit ups, 50 Rob Halfords (renamed Ozzy Osbournes just for today), 50 seal claps, 50 bunny hop plank, 50 yard bear crawl, just 10 DPFR (I think, anyway, standing position, crouch, kick back to plank, back to crouch, kick out to lay on back and back to standing)

MARY: 50 LBC, 50 pretzel crunches, 50 Ukrainian resistance twists, plank o Rama, 50 flutter kicks

ANNOUNCEMENTS: congrats to Steven for getting a new job

COT: still some Oscar talk, return to work gripes at federal agencies, spring break coming up for some, Warrior happy to be back from covering NCAA wrestling championships in Detroit