Author: willhlaw

Date: 2026-08-17
AO: Downrange
Q: Slackbot ,
PAX: Trademark, Slackbot
FNGs: None
COUNT: 8
WARMUP: Normal normal
THE THANG:
Round 1: 20 minutes; AMRAP, 10 swings and 10 Mercins.

Round 2: 10 goblet squats (35-55lbs) , 20 yr bear crawl, 20 yr lunges. Rinse and repeat. MARY: stretches
ANNOUNCEMENTS: Prayers for family
COT: pro tip: level your kettlebell club with a six week program.

Date: 2026-08-17
AO: Acropolis
Q: Bean Counter ,
PAX: Hightower, Doodles, Peanuts, Bean Counter
FNGs: None
COUNT: 4
WARMUP: good mornings, imperial walkers, knees to hands, and stretch series. Calf stretch, proud pigeon, worlds greatest stretch, and bird dogs and cat/cows
THE THANG: Run to tennis courts for some four corners action. Run to each corner and start with 4 reps and increasing 4 each corner. Complete for the following exercises: merkins, squats, monkey humpers, and star jumps

Return to start for a game of categories: pax calls a category and exercise and other pax to name a member of that category while doing exercise in 3 sec or less with no repeats. Error results in penalty burpee :skull:
Categories included to name a few: Super Bowl champs, Japanese car manufacturers, types of cats, grocery stores, types of beef meat cuts, WS champs etc MARY: LBCs, penguin taps, Homer to Marge’s, and chilcut hold
ANNOUNCEMENTS: 9/11 stair climb, happy hour today at foggy bottom dukes grocery, and book club – check slack for more
COT: prayers for kids returning to school and new routines and message for continued gratitude for all we have and to continue practicing that mindset

Date: 2026-08-17
AO: Hamilton
Q: Hobbyhorse ,
PAX: Hobbyhorse, Sloop
FNGs: None
COUNT: 2
WARMUP: stretch
THE THANG: Hamiltons and Aaron Burrs (crawl near + backwards jog) followed by work around the grounds and ending in ladders MARY: v up, windshield wipers and flutter
ANNOUNCEMENTS: hh tonight downtown
COT: stay in the game

Date: 2026-08-16
AO: Social Distance
Q: Wedding Singer , Breach
PAX: Popeyes, Rim Fire, Wedding Singer, Bean Counter, Trademark, Breach, Gambler FNGs: None
COUNT: 7
THE THANG: 6 miles & 45 merkins

Date: 2026-08-16
AO: Mother Ruckers
Q: East Wing ,
PAX: East Wing, Kodak, Poe, Ice Tea
FNGs:
COUNT: 4

WARMUP: Loosen up in the parking lot.
THE THANG: 3.75 mile figure 8 loop.
MARY: 25 OH Pack Presses or Merkins
COT: Cup therapy, the Odyssey, and salmon