Category: Uncategorized

DATE: 2022-06-01
AO: Aerie
Q: Rocketman
PAX: Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Don Quixotes

THE THANG:

10x of each, IC
Copperhead squats
Copperhead merkins
Big Boi Situps

**Mobility work**
20x of each

Reach, Rock, Lift
Scapular push ups
Glute Bridges
Windshield Wipers
Piriformis Stretchs

Lap around the field.

**Broga time!**
Ankle Rockers
Cat/Cow
Cobra Kai
Inchworm
Child’s pose

**Some Work**
Burpees
Step-ups
Dips

COT:

Waste no more time arguing about what a good man should be. Be one.

Marcus Aurelius

DATE: 2022-06-01
AO: Patriot
Q: Roadkill
PAX: 2 percent, Bone, CableGuy, citrus, Elvis, Ice Tea, Legacy, Lucius, Maguire, Mayberry, My Space, Spokes FNGs: Maestro
COUNT: 14
WARMUP: SSH, Michael Phelps, Little bitty arm circles, Cherry pickers, Willy Mays Hayes, downward dog, Cobra Kai, World’s greatest stretch

THE THANG: Mosey to bars for Australian push ups, lunge walk and bear crawl around the school. Mosey through the neighborhood to 33rd Street hill with Merkins at the intersections. Run up, Burpees on top, mosey down. Mosey to Little Falls with sit-ups and leg lifts at the intersections. Mosey to Edison with squats and jump squats at the intersections. Mosey to 30th Street hill, run up, burpees on top, mosey back to the school. Crawl bear and backwards lunges around the school for Australian push ups and mosey back. MARY: Fire hydrants, donkey kicks, Superman’s.
ANNOUNCEMENTS: Capital Tour 8 AO’s in 7 days starts this Sunday at Social Distance. Details on Slack.
COT: As a follow up to Memorial Day, remember those who sustained injury in military service with the following quote from General Dwight David Eisenhower which can be found at the American Veterans Disabled for Life Memorial in DC off the mall on Independence Ave SW. “Each one of you bears upon his body the permanent, honorable scars of dangerous service: service rendered in order that our great nation might continue to live according to the expressed will of its own citizens.”

DATE: 2022-06-01
AO: Compound
Q: Popeyes
PAX: Hightower, Landslide
FNGs: Simba
COUNT: 4
WARMUP: Fellowship lap with arm circles, arm presses, butt kickers, willy mays Hayes, cherry pickers, downward dog, cobra kai THE THANG:
Up the stairs, 10 Mike Tysons
Down the stairs, 10 dips
Up the stairs, 10 Burpees
Down the stairs,
Up the stairs, 15 Mike Tysons
Down the stairs
Up the stairs, 15 Mike Tysons
Down the stairs, 20 Dips

MARY: 50 Flutter kicks, 15 LBC’s
ANNOUNCEMENTS: Uncle Jed (passing of a generation), Capitol Tour, Anniversary on Roosevelt Island COT: Don’t judge a book by its cover (plaxico burress story)

DATE: 2022-05-31
AO: General
Q: Trolley
PAX: Vila
FNGs: None
COUNT: 2
WARMUP: Moseyed to field entrance, dribbled ball to goal and back again, SSH, Rockettes, down dog, merkins

THE THANG: Relay: duck walk to 10 yard line, bear crawl to 20, lunge walk to 30, with sprint between each. Ladder: bear crawl to 30 yard line, while partner does merkins, to 100 Dribble soccer ball to goal and back mosey to wall
5 pullups while partner mountain climbers, x3
Block jump up and stairs down, x3
15 dips

MARY: Flutter kick, lbc, dirty dog, mule kick

ANNOUNCEMENTS: nada
COT: “The steadfast love of the Lord never ceases; his mercies never come to an end, they are new every morning…” (Lamentations 3:23). Prayer for vision to see God’s wonders & mercies, and for our ability to live with integrity and hope.

DATE: 2022-05-31
AO: Delphi
Q: Juneau
PAX: Nano, Hightower, swish, Hoolihan, Dunder, Glee
FNGs: None
COUNT: 7
WARMUP: SSH, Cherry Pickers, Wiley Mays Hays, Michael Phelps, Downward Dog, Cobra Kai THE THANG: Slow and Steady workout while recovering from the Murph
-40 yard lunge, 40 yard high knees, 40 yard butt kickers, 120 yards karaoke, 160 yards laterals, 200 yard sprint
-8 minute abs: 8 ab exercises for one minute each with no break; LBCs, American Hammer, LBC obliques right side, LBC obliques left side, flutter kicks, mountain climber, crunchy frog, low plank -ultimate frisbee with 4 squats each dropped frisbee
MARY: see above
ANNOUNCEMENTS: Capital Circuit: 8 workouts in 7 days
COT: Show mercy and give grace to yourself as you do to others. You do yourself no favors by consistently beating yourself up mentally. Use support of those around you to see that you are not a failure.