DATE: 2022-08-11
AO: Olympus
Q: Lightyear
PAX: Rollingstone, Peanuts, Monk
FNGs: None
COUNT: 4
WARMUP: PAX mosey’d through the AO parking lot then got after some SSH, arm circles, cherry pickers, Willy maze haze, and tempo merkins
THE THANG: With questionable music blaring the PAX continued around the AO lot eventually stopping for a 10 min EMOM – 5 Squats, 5 Burpees, 5 Merkins, and 5 Sit ups. Then more mosey’n around the school until we found a nicely mowed patch of grass for the next 10 min EMOM- odd minutes consisted of 10 dips, 10 mountain climbers, and 10 Carolina Dry Docks, and even minutes were a 1 min plank. MARY: American Hammer, side crunches, pickle pointers, and flutter kicks
ANNOUNCEMENTS: 9/11 stair climb… check out the channel for more details. Prayers/praises for Monk as he stars his new teaching job!
COT: the power of “we” . . . In the Gettysburg Address Lincoln spoke in terms of “we” or “we the people.” He didn’t use I and You, North and South. His aim was the unite, not divide. Can we all same the same in our daily language? Certainly we don’t see this in national leaders much these days… it is our charge to lead our communities, and one way to do that is through the lens of “we” … not I, not you.
Coupons and Legs
DATE: 2022-08-11
AO: Highlands
Q: Booking
PAX: Toolbox, Hard Knox, Jag
FNGs: None
COUNT: 4
WARMUP: SSH Hill Billy, Windmills, Cherrypickers, Down Dog, Worlds Greatest Stretch THE THANG:
3 Rounds of the following coupon work followed by a run to the opposite goal line with 2 burpees: 20 overhead press
20 curls
20 squats
20 kettlebell swings
20 chest press
20 derkins
20 leg lifts over coupons
Mosey to concrete wall and do 3 rounds in f the following:
20 step ups (ic)
20 dips
Mosey back to field and stop at corners for 20 WW 1, 20 calf raises, 20 copperhead squats, 29 flutters
MARY: toy soldiers, dirty dog, mike kicks – potluck around the horn for PAX to choose an exercise
ANNOUNCEMENTS: 9/11 stair climb- Monday night workout at highlands starting 9/12 followed by pizza and Monday night football
COT: don’t judge a book by its cover as you never know the trials and life events someone has been through.
Absolution
DATE: 2022-08-09
AO: Delphi
Q: Obadiah
PAX: Lightyear, Glee, Zeus
FNGs: K-pop, Juneau, Peanut
COUNT: 7
WARMUP: the usual + Slow merkins
THE THANG:
1 burpee
~48 yard bearcrawl or lunge walk
10 single count LBCs
Run to return
10 squats
Repeat but adding 10 LBCs every time. 9 total laps
Victory lap
MARY: Flutter kicks, toy soldiers, glees
ANNOUNCEMENTS: stair climb
COT: be strong and courageous
From Falls Church to Arlington and Back
DATE: 2022-08-07
AO: Mor-Ruck-Ing
Q: Kodiak
PAX: Magoo, Old Bay, Patchouli, Yardbird
FNGs: None
COUNT: 5
WARMUP: Let’s get moving
THE THANG: Pax rucked from Social Distance and did a few flights of stairs at EFC metro. The Pax hiked past Brandymore Castle, observed the resident deer bachelor group, crossed 66 on the Ohio Drive overpass made their way to Nottingham Elementary. After one circuit of ruck exercises, the Pax made hiked up Minor’s Hill. the highest point in Arlington. The route proceeded back to social distance with a brief stop at the old west cornerstone for the District of Columbia. MARY: None
ANNOUNCEMENTS: None
COT: We’ve worked hard before 7:30 this morning; let’s get coffee.
Big Boy Doras
DATE: 2022-08-10
AO: Horizon-Ao
Q: Magoo
PAX: vplaxico, Old Bay, Kodiak, 3 mile, sticks, Mr. Hand
FNGs: attache
COUNT: 8
WARMUP: WMH, Cherry Picker, Quick Yoga series (DownDog/Cobra/Child’s/Frog-cobra/thread-the-needle), donkey kicks
THE THANG: Dora Pairs then First Pax to finish 2 sets leads 10 BigBoys (or until last PAX finishes) Imperial walker/mosey,
Roll ups/bear crawl,
Block squats/single handed farmer’s carry,
Mountain Climbers/double handed farmer’s carry
Blockies/rifle carry
Bonus Round of stiff-arm pull-overs
MARY: partnered leg push-downs. 3 sets of 10 each
ANNOUNCEMENTS: @oldbay housewarming party. Thursday, 6pm, 2610 N. Florida St. http://evite.me/cfbj9vx48b
COT: “Play hard, work hard, love hard. . . .The bottom line for me is to live life to the fullest in the here-and-now instead of a hoped-for hereafter, and make every day count in some meaningful way and do something—no matter how small it is—to make the world a better place.” – Michael Shermer
