Category: Uncategorized

DATE: 2022-05-11
AO: Horizon-Ao
Q: 2 percent
PAX: Kodiak, sticks, Mr. Hand, Booking, Old Bay, Fish Fry, vplaxico FNGs: @Attache
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles (forward & reverse), Moroccan Nightclubs, Willie Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: 2 rounds at the pull up bar – Each PAX completed 10 pull ups (or max effort) while the other team members alternated between wall sits and balls to the wall.
1 mile run with the following exercises sprinkled in: body weight squats, mountain climber merkins, shoulder taps, Bonnie Blair’s, patty cake merkins, dips
Back to the field for some 360 bear crawls – midfield to the 18. Everyone got dizzy which means it worked. Ring of Fire – Fire Drill, Circle Burp
MARY: O-Faces, Nolan Ryan’s
ANNOUNCEMENTS: Bone-A-Thon 5/21, Murph 5/30, Family Picnic 5/30, Prayer requests
COT: It’s always an honor to lead the group. These workouts are not supposed to be easy. That’s why we are all here. To continue push and make each other better.

DATE: 2022-05-09
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Kuch, Gekko (Keith Capp), Chasqui
FNGs: None
COUNT: 4
WARMUP: Quick laps around the parking lot.

THE THANG:

4.8 mile ruck through the paths and woods! Several navigation decisions were made at the last minute and led to a situation reminding the Pax of Captain Sobel of Easy Company. Nevertheless, the Pax maintained good cheer and good speed, clocking in one of the longest MNR routes in the regular timeframe.

ANNOUNCEMENTS:

May 21: 2.0 friendly workout.
June 4: Old Rag hike (any more hard commits?).

COT:

When falling, dive!
– Dredd

DATE: 2022-05-10
AO: Delphi
Q: Pop Fly
PAX: Dunder, Hoolihan, Roddick, Gadget, Juneau, Peanuts, K-Pop, Lightyear, Bluegrass, I-Beam FNGs: None
COUNT: 11
WARMUP: fellowship lap, SSHs, WMHs, cherry pickers
THE THANG: Dora with Coupon –
50x KB Swings
100x Overhead Press
150x Merkins
200x Sit Ups
250x Squats

partner chose the distance to run. PAX had two breaks during the DORA work to do rest their lungs and shoulders thanks to our friend the Wall Sit

welcome back Roddick and Gadget

MARY: Flutter kicks, and flutter kicks
ANNOUNCEMENTS: picnic
COT: learn to follow before you learn to lead

DATE: 2022-05-10
AO: General
Q: Hightower
PAX: 2 percent, Booking, citrus, Hightower, Toolbox, Lazlo, Roger Hart (Fudd), Nomad FNGs: DR Patient Zero
COUNT: 9
WARMUP:
Fellowship jog around and over to get into track. Followed by series of stretching.

THE THANG:
Break into (3) groups of 3 PAX.
Group 1: 10 pull-ups, 20 merkins, 30 squats rotation among the 3 Group 2&3 jog around track.
Once group 1 done, quick recovery. Then group 2 rotates in for 10-20-30 & group 1 joins jog. Once group 2 complete, quick recovery. Then group 3 rotates in for 10-20-30 & group 2 joins jog. Continue this for 2 rounds. Followed by 3 stations at end of track.
1 station full group wall sit, each PAX counts to 10, one at a time. Recovery 2 station full group, Derkins. Slow and deep, chin to deck for 20 reps. Recovery 3 station full group Balls to Wall with shoulder taps in cadence to 10. Followed by 2 laps around track, Burpee Bobby
Active recovery: slow, deep walk lunges and Good mornings.

MARY:
Our 3 DR PAX each lead round of Mary.

ANNOUNCEMENTS:
Jag Respect birthday
Prayers for Lazlo brother in law, may he Rest In Peace
Memorial Day Murph, don’t forget what this holiday is about. Family picnic Memorial Day afternoon.

COT:
Gratitude for another beautiful morning in NoVA, how lucky we are to be alive!

DATE: 2022-05-10
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator
FNGs: None
COUNT: 3
WARMUP: SSHs, Imp Walkers, DQs, HB Walkers, BeetPickers, Worlds Greatest Stretch
THE THANG: The PHEEZY, Modified, w /AmmoCans (27# &15#)– WOD consisted of Thruster/Merkin/Deadlift (rotate 1x per AmmoCan each member of the Pax), Mosey 1x Lap between sets… as Round # Goes Up its a 1 to 10 rep progression MARY:
ANNOUNCEMENTS:
COT: patience is a virtue