Backblasts

Date: 2024-07-04
AO: edge_of_reason
Q: Quip
PAX: T, Chef
FNGs: None
COUNT: 3
WEATHER:
72° and clear

WARMUP:
5cc Arm Circles
10cc Hairy Rockettes
5cc Michael Phelps
10cc SSH
5cc Cherry pickers

THE THANG:
The Murph (Aussie style)
1mi run
100 pull ups (modified to Australian push-ups due to gate closure) 200 merkins
300 squats
Done in cc of 5-10-15 respectively
1 mi run

MARY:
10cc Am hams
30 sec Plank
Recover recover at 7:05 AM

ANNOUNCEMENTS:

COT:
Safety for neighbors during the 4th
2.0 watch for chef
T for new job starting on Monday to lead well
Quip job search

COFFEETERIA:
Three for coffeeteria at cool coffee in Brookland

Tags: edge_of_reason, T, Chef

Date: 2024-07-03
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warm up:
1 loop
Side straddle hops
Michael Phelps
Bat wings
Leg kickers L/R
Cherry pickers

The Thang:
Set 1:

-Coupon Curls suicides 10-20-30-40-rifle carry back
-5 sets 3-cadence Mountain climber’s w/5 burpees -repeat 5 times —run
-kettlebells swings x25/30
—run
-rows L/R x 25each
—run
-Merkins w/shoulder taps x15
—run

Set 2:
-coupon squats w/curls
—run
-thrusters
—run
-big boy
—run
-burpees
—run

Set 3: Pax mix

OYO Stretching

COT: Parenting

Announcements: See the channel

Tags: theaerie, Lonestar

Date: 2024-07-02
AO: delphi
Q: Peanuts
PAX: Rocket, Walk-on, Ashe, Hightower, K-Pop, Megatron, Monk, Nano, NOAA, Obadiah FNGs: None
COUNT: 11

WARMUP: SSH; merkins; WMH;CP; DD; WGS; MP
THE THANG: teams of 3 for rotation at top and bottom of hill. MARY: resistance sprints with some pax doing Mary
ANNOUNCEMENTS: ruck and float and 911 stair climb
COT: pay today and reap future benefits

Tags: delphi, Rocket, Walk-on, Ashe, Hightower, K-Pop, Megatron, Monk, Nano, NOAA, Obadiah

Date: 2024-07-03
AO: thepatriot
Q: CableGuy
PAX: Short Rib, Boardwalk, Lazlo, Couch Potato, citrus, Groundhog, 2 percent, Shake ‘N’ Bake, SAAS, Strange Brew, Spud, Summit, Icy Hot FNGs: None
COUNT: 14
WARMUP: SSH, IW, HB, AC, CP, DD, CK
THE THANG:
1. 10 burpees to wrap the warmup, then a mosey toward Nottingham Elementary pausing every ~3 minutes for addl sets of 10 burpees.
2. At Nottingham: pair up and assemble at the edge of the field for Dora: 100 hand release merkins, 200 body weight squats, 300 overhead claps with a run across the field and back as timer. 3. Mosey back toward Yorktown with one burpee stop. All in we did 50 burpees. MARY: Freddie Mercury
ANNOUNCEMENTS: Prayers for Wapner and his family.
COT: As and Arlington native, YHC enjoys July 4 and the Xmas holiday generally, but particularly because old friends often blow into town which presents opportunities to reconnect and catch up. Find a friend or two and reconnect this summer, be it here or wherever you may travel.

Tags: thepatriot, Short Rib, Boardwalk, Lazlo, Couch Potato, citrus, Groundhog, 2 percent, Shake ‘N’ Bake, SAAS, Strange Brew, Spud, Summit, Icy Hot

Date: 2024-07-03
AO: compound
Q: Hightower
PAX: Popeyes, Pop Fly, Yardbird, Peanuts, Skymiles, Roddick, Big Bird FNGs: None
COUNT: 8

WARMUP:
SSH, then many different stretches. Line up on side line: Frankenstein Walk, then slow walk lunge. Then into Ricky Bobby around the field.

THE THANG:
All line up on end line to start bearcrawl, stopping at each White line. Each PAX, 1 at a time leads exercise of their choice and count. Crawling our way across the field to opposite end line. Line up for Ricky Bobby around the field to return to opposite end line.
Round 2 bearcrawl, stopping at each white line. This time PAX has to lead new exercise.
After quick recovery, line up on end line for opposite shuttle run. Run length of field to opposite end line, return, then run across field to next furthest while line, rinse and repeat.

MARY:
Ring of Fire core work.

ANNOUNCEMENTS:
Ruck & Float
Sept 11 Stair Climb

COT:
Prayers for Wapner from Wilmington, NC, his wife and their kids. His wife, Kristine Lindquist unfortunately cancer has spread, so very unfortunate and sad. Prayers and continued thoughts for their family.

Tags: compound, Popeyes, Pop Fly, Yardbird, Peanuts, Skymiles, Roddick, Big Bird