Category: Uncategorized

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olympus Recycle Q

Date: 2025-08-21
AO: olympus
Q: Hightower
PAX: Obadiah, Doodles, Norm, Toolbox, Pop Fly, NOAA, Sunny
FNGs: None
COUNT: 8
WARMUP:
Dynamic warm up and stretching

THE THANG:
Jog, Sprint, Recover AMRAP

Cashin: 10 burpees
Jog: loop around track then around LBSS
Sprint: uphill culdesac to tennis courts
Recover: walk back to track

Group got 2 Rounds in!

MARY:
Ring of Fire, Core exercises

ANNOUNCEMENTS:
2F tonight HT house: 6:30
Sept 11 Stair Climb
Overnight ruck prior to Stair Climb
COT:
Prayers for our kids heading back to school

Tags: olympus, Obadiah, Doodles, Norm, Toolbox, Pop Fly, NOAA, Sunny

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hoya-paxa Hills repeat.

Date: 2025-08-21
AO: hoya-paxa
Q: Hobbyhorse
PAX: Goldfish, Hammer, Daaa Auditor, Ziggy, SAAS
FNGs: None
COUNT: 6
WARMUP: normal stuff
THE THANG: head to base at bank parking lot on Wisconsin. Ww2s and shoulder taps. Hard runs up the hill to light above the gas station. Repeat a bunch of times. Jog back with a final sprint home. MARY: flutter
ANNOUNCEMENTS: 9/11 stairclimb. Check out the book club if interested.
COT: recently heard the term “type 2 fun” — not fun while happening but fun in hindsight. There is lots of life that can fit this category; I’m trying to find the joy in the present rather than waiting so much for the hindsight

Tags: hoya-paxa, Goldfish, Hammer, Daaa Auditor, Ziggy, SAAS

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freestate Frisbees, Fartleks and The Wheel of Doom

Date: 2025-08-21
AO: freestate
Q: Horshack
PAX: Mark Michael, Winston, Pigeon, Rebound, CashOnly
FNGs: None
COUNT: 7
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 15 IC
– Mountain Climbers x 15 IC
– Michael Phelps x 15 IC
– Willie Mays Hays x 15 IC
– Cherry Pickers x 15 IC

The Thang:
– Ricky Bobbys with Frisbee front to back – drops = Burpees
– Rotate Stations (20 mins)
– One person trying out the wheel of doom for X minutes (Pace setter) – Winston starts and provides a quick demo
– When timer goes off, 1st person pulls someone out until everyone has had a chance on the wheel – Half remaining alternates between two stations
– Half does Fartleks in the Parking Lot
– Swedish for Speed Play – alternating between faster bursts of speed and slower, recovery paces. – Cones: 25% – 50% – 75% – 100% full speed
– Decelerate coming back, don’t stop and walk after the acceleration – The other half does a Merkin & Squat medley
– When you’re arms hurt too much, switch to squats
– Ricky Bobbies back – Drops = Burpees

Mary:
· Reverse Crunches x 15 IC
· Travoltas x15 IC
· Outlaws x 10 each side IC
· Protractor, right into . . .
· Flutters x 20 IC
· Stretch-o-rama w/ time remaining

Announcements:
– Thirsty F3rd tonight – 6:30p at Irish Inn @ Glen Echo
– 9/11 Stair Climb falls on a Thursday – 4:15a at Lincoln Memorial and wrap up by sunrise over the National Mall
– Even if you’re injured, come out, shoot some video, and meet some new people . . . bring a friend

COT:
– End of summer vacations, school starting next week
– I usually end the summer wondering if I worked too much and feeling nostalgic for the unstructured play of youth
– Playfulness thrives in the present, so stop and embrace the moment every day without worrying about the past or future.

Tags: freestate, Mark Michael, Winston, Pigeon, Rebound, CashOnly

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thefurnace The Preparation is the accomplishment

Date: 2025-08-21
AO: thefurnace
Q: Gherkin
PAX: Summit, Anchorman, Deliverance
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
Preparing to Build
1 Pax travels across the basketball court and back while the other Pax exercises, then swap until the total reps has been reached.

Rifle carry
100 coupon squats

Kodiak Carry (bear hug the coupon)
100 Coupon Curls

Bear Crawl
100 Coupon Swings

Suitcase Carry X8 (4 times each Pax)
(Cedar) plank hold

Coupon Shoulder Carry
100 Overhead Press

MARY
2 Samuel 7:1–5, 1 Chronicles 22:7–10, 1 Chronicles 28:9–10

ANNOUNCEMENTS
• Announcements channel
• September 11 Stairclimb signups are open

COT
As men, we often want to do things for our family or for others. We want to accomplish things and provide for others. But sometimes what we are called to do is to help prepare – to lay the foundation for future generations to succeed. A strong man knows that helping others to succeed is true success

Tags: thefurnace, Summit, Anchorman, Deliverance