Category: Uncategorized

DATE: 2021-09-20
AO: Patriot
Q: citrus
PAX: Lazlo, Maj. Payne, CableGuy, 2 percent, Booking, Shake and Bake, Wedding Singer, Big Short, Sunshine, My Space FNGs: None
COUNT: 11
WARMUP: SSH, WMH, cherry pickers, windmills, hillbillies, IW, downward dog, and cobra kai

THE THANG:
PART 1: Hitchhiker’s 7s
7 sets of 7 reps of each exercise, running 25 yards between each set: * 7 Merkins
* 7 mountain climbers single count
* 7 dry docks
* 7 reverse lunges each leg
* 7 calf raises
* 7 shoulder taps
* 7 squats

Example:
Start at goal line
Run to 25 yard
7 merkins
Run to the 50 yard
7 merkins
Run to 75 yard
7 merkins
Run to 100 yard
7 merkins
Run back to 75
7 merkins
Run back to 50 yard
7 merkins
Run back to 25 yard
7 merkins
Run back to goal line

PART 2: Glow in the dark ultimate frisbee. 1 burpee if the disc hits the deck. Miscellaneous Mary after each TD.

MARY: (see above)

COT: People’s views are set over the course of years (or a lifetime). One conversation won’t change them. If someone who matters to you is on the wrong side of an issue, you’re going to have to put in a lot of work to bring them around – being “right” isn’t enough.

DATE: 2021-09-20
AO: Burg
Q: Tink
PAX: Bail, Ape, Mater, Sparkler, Tink
FNGs: Farva
COUNT: 6
WARMUP: Mosey / SSH / Michael Phelps / Cherry Pickers / Calf stretch / Cobra Kai / Spine Twist / Shoulder Pinch & Raise THE THANG:
30 AMRAP – Perform the following exercises for as many rounds as possible before time runs out. – 10 Rotational Coupon Clean & Press (5R/5L)
– 200 m run
– 10 merkins
– 200 m run
– 10 med ball torso twists against a wall (5R/5L)
– 200 m run
– 10 Air Drama/Air squats (ATG’s – butt below parallel)
– 200 m run
MARY: None
ANNOUNCEMENTS:
COT: A message about positivity in our words.

Words kill, words give life, they’re either poison or fruit – you choose. 
- Proverbs 18:21

Our Words can snare or destroy us. What we say can make us successful or fail. Whatever you want to become in life is already in your mouth. Don’t confess your challenges – instead confess solutions.

DATE: 2021-09-20
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Copperhead Squats, and Rockettes.

The Thang: Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 75m back and forth between exercises: Derkins on bench / Merkins with band
Lunges (left) (with coupon / with band)
Bent Over Rows (with coupon / with band)
Lunges (right) (with coupon / with band)
Shoulder Presses (with coupon / with band)
Squats (with coupon / with band)
Arm Curls (with coupon / with band)
Thrusters (with coupon / with band)
Merkin Shoulder Taps / Squat Band pull-aparts

Mary: Flutter Kicks IC, Penguin Crunches IC, American Hammers IC, and 30s Elbow Plank hold.

CoT: “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” – John Lennon
It’s not what we do for a living that determines our happiness or even job satisfaction, but how we do it.

DATE: 2021-09-18
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH, Hairy Rockets, Swingbillies, Cherry Pickers

THE THANG:
3 miles run, every 2 minutes 5 Mountain Climbers and 5 Squats

MARY:
Flutters, Scissors, Reverse Crunches, Plank-o-rama, Freddie Mercury

ANNOUNCEMENTS:
Third Thirsty Thursday moved to next Thursday, at the Glen Echo Irish Inn ( 6119 Tulane Ave, Glen Echo, MD 20812) 6:30pm. We’ll have FreeState Adopt a Road cleanup on Saturday, 10/2 with the 2.0s

COT:
ShowMe’s 2.0’s words of wisdom – Good Job!

DATE: 2021-09-18
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man, Gekko (Keith Capp)
FNGs: None
COUNT: 4
WARMUP:
Grady Corn
SSH
Beet pickers
Merkins
Baby cobras
Leg stretches
Imperial walkers
THE THANG:
On September 17, 1787, the Founding Fathers signed the most influential document in American history, the U.S. Constitution.
September 17 is Constitution Day, also known as Citizenship Day, is a holiday meant to honor and celebrate the privileges and responsibilities of U.S. citizenship for both native-born and naturalized citizens.

100 squats
“To live under the American Constitution is the greatest political privilege that was ever accorded to the human race.” – Calvin Coolidge 80 lunges
“The Constitution only gives people the right to pursue happiness. You have to catch it yourself.”- Benjamin Franklin. 60 crunches
“Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.” – John Adams 40 coupon curls
“The strength of the Constitution lies in the will of the people to defend it. “- Thomas Edison 20 bent over rows with coupons
“We have the oldest written constitution still in force in the world, and it starts out with three words: ‘We, the people.'” – Ruth Bader Ginsburg
40 coupon curls
“Don’t interfere with anything in the Constitution. That must be maintained, for it is the only safeguard of our liberties.” -Abraham Lincoln 60 crunches
“The glory of justice and the majesty of law are created not just by the Constitution – nor by the courts – nor by the officers of the law – nor by the lawyers – but by the men and women who constitute our society – who are the protectors of the law as they are themselves protected by the law.” – Robert F. Kennedy 80 lunges
“The Constitution of the United States was made not merely for the generation that then existed, but for posterity- unlimited, undefined, endless, perpetual posterity.” – Henry Clay 100 squats
“The Constitution is the guide that I will never abandon.” – George Washington MARY:
Mountain climbers
Nolan Ryan
Rosalitas
Leg lift over coupon

ANNOUNCEMENTS:
The Farm AO Road Clean Up service project will be held in lieu of workout in a couple of weeks. COT:
Federalist Paper 51 states: “If men were angels, no government would be necessary. If angels were to govern men, neither external nor internal controls on government would be necessary. In framing a government which is to be administered by men over men, the great difficulty lies in this: you must first enable the government to control the governed; and in the next place oblige it to control itself.”
Dalin Oaks said: “We have a responsibility to uphold and defend the United States Constitution and principles of constitutionalism wherever we live…We should learn and advocate the inspired principles of the Constitution. We should seek out and support wise and good persons who will support those principles in their public actions. We should be knowledgeable citizens who are active in making our influence felt in civic affairs.”
As we stive to be High Impact Men (HIM) we should include our civil responsibilities too.