Category: Uncategorized

Date: 2025-08-29
AO: horizon-ao
Q: Poe
PAX: SAAS, Kodiak, Disco
FNGs: None
COUNT: 4
WARMUP: SSH, LBAC, MP, IW, Cherry Pickers, WMH, down dog, WGS, mosey 1 lap

THE THANG:
Progressive sprinting from end line to end line, broken up by sets of 10 merkins

Traverse end line to end line with side shuffles, zombie walks, lunges, broken up by sets of 10 merkins

Mosey to stairs

Progressive sets of stair runs, broken up by sets of various exercises and the occasional Malasana pose. (SaaS challenged me to write it in its native Sanskrit)

MARY:
Big boy sit ups
LBCs
Side plank dips

ANNOUNCEMENTS: 9/11 stair climb is coming

COT: today’s theme is flexibility. Not just in doing the Malasana pose but in life. Today’s workout was intended to be sprinting sets the full time but after a summer of less than perfect workout attendance that was a little aggressive for YHC so we modified. Flexibility required. And accepted.

Tags: horizon-ao, SAAS, Kodiak, Disco

Date: 2025-08-25
AO: tg10
Q: Daaa Auditor
PAX: Hobbyhorse, Gherkin, Lazlo, Traveler
FNGs: None
COUNT: 5
THE THANG: Buy-In: 50 bobby Hurleys (pop); AMRAP burpee broad jumps (fly) SCORES:
ANNOUNCEMENTS: 9/11; Pop Fly will be on the Q soon.
COT: how can we overcome negativity and embrace what’s possible?

Tags: tg10, Hobbyhorse, Gherkin, Lazlo, Traveler

Date: 2025-08-30
AO: olympus
Q: Norm
PAX: Hightower, Pop Fly, Monk, Flea, Rollingstone, Ashe, Walk-on, Orange Chicken FNGs: None
COUNT: 9
WARMUP: Yes
THE THANG:
– Partner DORA: 100x Merkins, 200x Squats, 300x LBCs
– 5 yard Lunges with exercises
– Ultimate
MARY: During Ultimate
ANNOUNCEMENTS: 9/11 Stair Climb
COT: The opposite of anger is gratitude. It is impossible to be angry when you think of what you’re grateful for. Whenever you get angry, think of what you’re grateful for and that should bring down the temperature.

Tags: olympus, Hightower, Pop Fly, Monk, Flea, Rollingstone, Ashe, Walk-on, Orange Chicken

Date: 2025-08-31
AO: social-distance
Q: Wedding Singer
PAX: Big Short, Booking, Defiance, Breach
FNGs: None
COUNT: 5
THE THANG: 6 miles, 43 merkins

Tags: social-distance, Big Short, Booking, Defiance, Breach

Date: 2025-08-30
AO: freestate
Q: Birdman
PAX: Horshack, Andrew Churchill, Pigeon, Deagle, Nomad, Hot Sauce FNGs: None
COUNT: 7
WARMUP:
SSH X 20 ICCherry Pickers X 15
Thread the Needle Thoracic – 20 count
Table top to Down Dog – 20 count
Mountain Climbers X 15
Michael Phelps X 15
THE THANG:
Take a 1.5 mile Jog with with 5s
5 Burpies then 1 Carolina dry dock
4 Burpies then 2 Carolina dry docks
3 Burpies then 3 Carolina dry docks
2 Burpies then 4 Carolina dry docks
1 Burpee then 5 Carolina dry docks
2X Lunge walks
Team hill climb up 4x
Start with coupons on top of hill spread out.
Team walks down the hill to run up.
Coupon Rifle Carry 40+ feet
Bear Crawl back to top of hill.
walk to bottom of hill…
repeat
Circle Coupon exercises
2 X Squats X 10+
2 X Curls X 10+
2 X Overhead presses X 10+
2 X bent rows X 10+
4 X dealer’s choice X 10
MARY:
LBC X 20
Slow Freddie Mercuries X 20 IC
planking 30 sec
Flutter Kicks X 15 IC
3 Other exercises
ANNOUNCEMENTS: 9/11 Memorial Stair Climb and 5-year AO service day coming 9/27/25..local with Waldorf..and including Potomac Rising AO COT:

Tags: freestate, Horshack, Andrew Churchill, Pigeon, Deagle, Nomad, Hot Sauce