Author: Jag

March 12, 2020

AO: The Highlands

Q: Jag

PAX: Lazlo, Toolbox and Trolley

Warm-Up: Side Straddle Hops, Moroccan Nighclubs, Imperial Squat Walkers, Merkins, Up Dog, and in light of the warmer weather, Weed Pickers.  20 each.

The Thang: The PAX welcomed Lazlo to The Highlands by visiting an old friend – the Costco garage.  The PAX ran to the garage and stopped at the friendly concrete blocks outside Level 1 for 20 each of Dips, Derkins, and Box Jumps.  Then they ran up the stairs to Level 2 to perform 20 Offset Merkins.  A run to the other side of the garage and a Lunge Walk up the stairs took them to Level 3 for 30 Mule Kicks on each leg.  A run back across and a Walk Crab up took the PAX to Level 4 and 40 Squats.  A run across and a Crawl Bear up delivered the PAX on Level 5 for 50 LBCs.  Another run across and up brought the PAX a 60 second plank on Level 6.  A run up to Level 7 and a sprint across the top deck finished the ascent.

The PAX returned to Level 1 via largely the same sequence of exercises with the exception of Diamond Merkins replaced Offset Merkins, Dirty Dogs replaced Mule Kicks and there were no Lunge Walks, etc. on the stairs.  Upon reaching Level 1, the PAX performed 10 Burpees, 20 Dips and 20 Repeater Knees (each side).

The PAX returned to the Highlands field for Mary, which consisted of 10 Burpees, 20 WWIs, 20 Freddie Mercuries, Side Planks (60 seconds each side), 20 Toy Soldiers, 20 Penguin Crunches, 20 WWIIs, 10 Typewriter Merkins (ding!) and 10 more Burpees.

COT:  No words of wisdom today.  Sometimes its just nice to treat yourself well by getting out in the fresh air with your friends and enjoying a good beatdown.  Use it as a springboard for the rest of the day.  Out.

March 6, 2020

AO: The Patriot

Q: Jag

PAX:  Mayberry, Maj. Payne, Lazlo, Fish Fry, Bambino, Lucius, Speedo, Bone, Situation, Wild Thing, Cable Guy, Jenner, Tea Party, Elvis, 3 Mile, and FNG Wedding Singer (welcome!)

Warm-Up: Side Straddle Hops, 1 Burpee, Little Bitty Arm Circles (forward), 2 Burpees, Little Bitty Arm Circles (reverse), 3 Burpees, Imperial Squat Walkers,  4 Burpees, Windmills, 5 Burpees, Potato Pickers, 5 Burpees, Willy Mays Hays, 5 Burpees, Down Dog, and . . . 5 Burpees.

The Thang:  The PAX counted off.  Those with odd numbers moseyed to get coupons; those with even numbers performed a Bear Crawl to 35 and Walking Lunges back.  The PAX reconvened at the goal line with PAX with coupons pairing up with PAX without.

At the first corner of the field, the PAX with coupons performed Blockies and the PAX without performed Burpees.  It was AMRAP while the Q performed 10 Blockies.  Upon completion, the paired PAX switched the coupon and performed Blockies and Burpees AMRAP while the Q performed 10 Burpees.

The PAX then ran to the next corner of the field.  PAX with the coupon performed Coupon Curls; PAX without performed LBCs.  Then the PAX traded the coupon and completed the other exercise.  The PAX ran to the third corner for Coupon Squat Thrusters (PAX with) and Bonnie Blairs (PAX without).  As before, the PAX switched the coupon and performed the other exercise.

At the fourth corner, the PAX completed either Coupon Swings or a Left Leg Dirty Dog/Mule Kick combo before switching to execute the other exercise.  Upon completion, the PAX left their coupons in place to run a fellowship lap around the track and up and down the home side bleachers.

Upon returning to the coupons, the PAX performed two more stations – one being Woodchoppers and a Right Leg Dirty Dog/Mule Kick combo; and the other being Coupon Skullcrushers and WWIIs.

The PAX with even numbers then returned the coupons to their rightful place under the scoreboard while the odd numbered PAX Bear Crawled to the 35 and did a Walking Lunge back for . . .

Mary: James Bonds (Count-a-rama style); Flutterkicks.

COT: Be quick to listen, slow to speak and slow to anger (James 1:19).   The Q has come to appreciate that how you govern that moment of space between the impulse and the reaction is a key to life.   Be mindful of this as you fulfill whatever roles you have in your life today.  It will make a difference.  Amen.

February 6, 2020

AO: The Highlands

Q: Jag

PAX: Trolley, Toolbox, Lucius and DRPAX ScreenTime

Warm-Up: SSH, LBAC; Imperial Squat Walkers; Windmills; Potato Pickers; Willy Mays Hays; and Lateral Bear Crawl Burpee.

The Thang (a/k/a the “Recommendations”):  The PAX moseyed to the Costco and performed Dips, Derkins and Repeater Knees on the blocks outside the parking garage.  They then ran up the garage stairs to the roof to execute Diamond Merkins, Flutterkicks and the first element of the Deconstructed Burpees – the Squats.

The PAX descended via a quick mosey down the garage ramps to Level 4, where they completed Carolina Dry Docks, LBCs and the second element of the Deconstructed Burpees – the Leg Thrusters.

The PAX then returned to terra firma and got their commute on by moseying to the Pentagon City Metro station entrance.  There, they did the third element – Merkins – and did an Al Gore as they rode down the escalator.  (Standing to the right, natch.)  At the Metro station, the PAX performed Walking Lunges (sorry Toolbox!) and a Bear Crawl.

After emerging from the Metro, the PAX continued their mosey to the nearby park to complete Offset Merkins, Plank Jacks and the fourth element – more Leg Thrusters.  The PAX then moseyed back to the Highlands for more Dips and Derkins.  Finally, they completed the Deconstructed Burpee with Jump Squats.

Mary: Nolan Ryans and James Bonds.

COT:  Winston Churchill said “One always measures friendships by how they show up in bad weather.” Indeed PAX, I was planning the Q the previous night and saw that the weather was going to be . . . sub-optimal.  However, I knew that my friends would be out there, rain or shine, so I knew that I would be there as well.  This cannot be overstated.

January 30, 2020

AO: The Highlands

Q: Jag

PAX: Toolbox and DRPAX Crimson

Warm-Up: Seal Claps; Moroccan Night Clubs; LBAC; Imperial Squat Walkers; Potato Pickers; Willy Mays Hays; Plank Jacks; and Typewriter Merkins.

The Thang: The PAX moseyed to the corner of the soccer field for the first element of 15 Deconstructed Burpees – Squats.  En route to the next corner to perform the next element (Leg Thrusts), the PAX executed 15 Dwight Howards.  They continued their mosey to the benches for 15 Derkins and 15 Dips before arriving at the next corner for the third element of the Deconstructed Burpee – Merkins.  At the last corner, the PAX performed Leg Thrusts, but not before performing 10 Lt. Dans (1 squat followed by 4 lunges).  The PAX completed the lap by executing a COMPLETE MERKIN, which was an Inchworm Merkin, a Kraken Merkin (hands release), a Knerkin (knuckles), a Peter Parker Merkin, an Offset Merkin, a Diamond Merkin, a Werkin (wide) and a Carolina Dry Dock performed in succession.  Good times.

The PAX repeated the lap, but because HIMs are always striving to improve, the sets consisted of an extra rep (16 of most exercises, 11 Lt. Dans and 2 Complete Merkins).  The PAX also executed a set of Gas Pumpers.

The PAX did another lap, but in the interest of dropping a lot of names during Mary, this one consisted of just 17 Deconstructed Burpees and a half-field Bear Crawl.

Mary: Flutterkicks; Nolan Ryans; Penguins Crunches; Freddie Mercuries; James Bonds; a Complete Merkin; and a Typewriter Merkin.

COT: We spent our time this morning breaking exercises down into their component parts and building other exercises up.  Similarly, sometimes life’s challenges require you to break things down and simplify.  Other times, you have put things together to execute.  Out.

 

January 23, 2020

AO: The Highlands

Q: Jag

PAX: Lucius, Radar, Trolley and Toolbox

Warm-Up: High Knees, Butt Kickers, Side Straddle Hops, Windmills, Potato Pickers and Itty-Bitty Arm Circles.

The Thang: The PAX moseyed to the nearby fire station to execute a set of 23 Merkins, 23 WWIIs and 23 Air Squats (it was the 23rd after all), followed by 5 Burpees.

The PAX continued their mosey around the corner and down South Fern Street and 15th Street where they executed 23 Diamond Merkins, 23 Penguins Crunches, 23 Mountain Climbers and another 5 Burpees.

From there it was off to the Costco garage. Oh, the reliable and true Costco garage. The PAX performed Walking Lunges up the ramp to the second level and performed 20 Peter Parkers.  They then Bear Crawled up the stairs to Level 3 and completed 30 LBCs.  Another round of Walking Lunges took the PAX to the fourth level and 40 One-Legged Squats (20 each leg).  To get to the fifth level the PAX Crawl Bear’d (Crawled Bear?) up the stairs and the performed 50 leg exercises with each leg – 25 Dirty Dogs and 25 Mule Kicks.  A quick run up the ramp took the PAX to Level 6 and 60 LBCs.  A final Crawl Bear up the stairs left the PAX at the top of the garage.  A Ricky Bobby took them all the way back down.

The PAX returned to the Highlands field for 23 Werkins, 23 WWIs and 23 Bonnie Blairs.

Mary: Flutterkicks, Freddie Mercuries, Protractors and a Plank.

COT: Winston Churchill in 1948: ‘No one should waste a day.”  That is all.