DATE: 2022-08-19 AO: Patriot Q: CableGuy PAX: Old Bay, Wedding Singer, citrus, Schwab, Anchor Man, Tea Party, Big Short, Legacy, Elvis, My Space, Lazlo FNGs: None COUNT: 12 WARMUP: SSH, Imperial Walker, Arm Circles, Down Dog THE THANG: Stair Lap #1: home stands, back to near side goal line Murder Bunny round: MB to the …
Saturday run
DATE: 2022-08-13 AO: Freestate Q: Winston PAX: Deagle, CashOnly, Novacaine, Legacy FNGs: None COUNT: 5 WARMUP: SSH, Imperial Walkers, El Capitan, Forward Lounges, Cherry Pickers, Windmills THE THANG: 5k run along the Potomac, each one does 5 merkins 5 squats in turns MARY: Everything with Flutters... ANNOUNCEMENTS: COT:
playing the hand we’re dealt
DATE: 2022-08-19 AO: Horizon-Ao Q: 3 mile PAX: Magoo, Kodiak, Disco, Yardbird, Mr Haand FNGs: attache COUNT: 8 WARMUP: SSH, arm circles, michael phelps, cherry pickers, WMH, down dog, up dog, lunge stretch, the Mr Haand stretch (30 seconds stretch of PAX’s choice) THE THANG: Cards; do # of reps based on card #; J/Q/K …
Stairs, Sprints, Squats and Burpees
DATE: 2022-08-19 AO: Sparta Q: Pop Fly PAX: Bluegrass, Shogun, Zeus, Peanuts FNGs: Pele, Mongoose COUNT: 7 WARMUP: SSHs, WMHs, Cobra, Squats, and interspersed with OYO Burpees totaling 15 THE THANG: (1) 5x Rounds of 3 Stair Climbs + 20 Squats. PAX ran up and down the stairs 3 times and then did 20 Squats. …
Station Rotation and Repeat
DATE: 2022-08-19 AO: Farm Q: Faceplant PAX: Gekko (Keith Capp), Infinity FNGs: Another Faceplant from Richmond! COUNT: 4 WARMUP: Side Straddle Hops Mountain climbers Arm circles Michael Phelps Squats 1 burpee Willy Mays Haze Mosie around the field The thang: Stations Set 1 (4 stations). Run across side of field and back was timer. Repeat …
F3 The Capital 