Category: Uncategorized

DATE: 2022-08-16
AO: Atlantis
Q: Infinity
PAX: Deflator, Hammerhead, True North
FNGs: None
COUNT: 4
WarmUp: SSH, Don Quixotes, Beet Pickers, Air Squats, Michael Phelps, and LBACs with leg raised.

The Thang: Coupon Indian Run
Run around the waterfront in a line. Lead person carries a 20-lb wall ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform the following: – 20 Merkins/Diamond Merkins/Peter Parkers
– 20 Air Squats/Copperhead Squats/Lunges
– 20 CDDs/Raise the Roof/Grady Corns
– 20 OH claps/LBAC
We completed four rounds of running, after which we tossed the wall ball around for five minutes. – 5 burpees whenever the ball hit the ground.

Mary: Flutter Kicks, American Hammers, Rope Climbers, Nolan Ryan’s, Dolphin Crunches, and Iron Cross hold.

CoT:
Earlier this month, my family read the story of Job from the Old Testament in the Bible. At the beginning of the story, Job loses everything—his wealth, children, and health. Here is his response: “​Then Job arose, and ​​​rent​ his mantle, and shaved his head, and fell down upon the ground, and worshipped, and said, ​​​Naked​ came I out of my mother’s womb, and naked shall I return thither: the ​​Lord​​ gave, and the ​​Lord​​ hath ​​​taken​ away; ​​​blessed​ be the name of the ​​Lord​​.” (Job 1:20-21)

Job provides good perspective here: we all came into the world with nothing and we will all leave this world with nothing. Everything we enjoy in life is temporary—death is not an “if” but a “when” and we don’t take anything with us. Even before death, the present circumstances of our lives are temporary. The key is to be grateful for the jobs, health, and possessions we have while we have them. And being grateful fortifies us against the time when we will lose these things.

DATE: 2022-08-15
AO: Patriot
Q: Schwab
PAX: Lazlo, CableGuy, Wedding Singer, Lucius, Legacy, My Space FNGs: Big Short (couldn’t find you in to tag)
COUNT: 8
WARMUP: SSH. IW. LBAC. CP. WMG. DD. CK.
THE THANG: 2 mile jog. Every 1/4 mile stop and either do 5 burpees or a set of Bobby Shirley’s, Merkins, Twinkle Toes and Mountain Climbers. (We did 5 sets so reps of 5, 10, 15, 20 and 25 of each of these). MARY: Flutters. LBCs. Stretches.
ANNOUNCEMENTS: check channels including 9/11 climb.
COT: I have done a poor job of attendance this summer. When struggling, focus on routine and repetition to get you in the mindset to succeed.

DATE: 2022-08-15
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, 3 mile, Yardbird, Poe, Mr. Hand
FNGs: ArmBar, Attaché
COUNT: 8
WARMUP: SSH, Abe Vigoda, CP/WMH,D Dog, Fellowship Lap with Carioca THE THANG: All About the Benjamins: 25 each
Set A: Coupon Curls, Coupon Lunge Walk, Coupon Squats, CLW, Overhead Press, CLW, Mountain Climbers, CLW Nadals
Set B: Coupon Rows, Bear Crawl, T Stabilizer, Durkins, Stepups (double set), Dips, Stepups, Dips Triangle Stair Run
Set C: Round the World, Durkins, Stepups, Atlas Shrugs

MARY:
ANNOUNCEMENTS: 9/11 Stair Climb, Iron PAX (September Fridays – combine @ Patriot)
COT: It’s never to late to be the person you were supposed to be. Before the Fall sprint starts, inventory now the actions you’ve been taking against the direction you want to head. Weed out the extraneous steps that you’re taking – toward goals you no longer prioritize or unimportant errata. Align and commit to the actions you will take to get to where you want to go.

DATE: 2022-08-15
AO: Farm
Q: Infinity
PAX: Floppy Disk, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: Don Quixotes, Cherry Pickers, LBACs with leg raised, Michael Phelps, Copperhead Squats, and mosey.

The Thang:
11’s:
– CDDs (IC) and Jump Squats
60m Sprint
– Bonnie Blairs and HRR Merkins
60m Sprint
– Jump Ups and Dips

Mary: Sweat Angels, Reverse Plank, Flutter Kicks, and Side Crunches.

CoT:
Earlier this month, my family read the story of Job from the Old Testament in the Bible. At the beginning of the story, Job loses everything—his wealth, children, and health. Here is his response: “​Then Job arose, and ​​​rent​ his mantle, and shaved his head, and fell down upon the ground, and worshipped, and said, ​​​Naked​ came I out of my mother’s womb, and naked shall I return thither: the ​​Lord​​ gave, and the ​​Lord​​ hath ​​​taken​ away; ​​​blessed​ be the name of the ​​Lord​​.” (Job 1:20-21)

Job provides good perspective here: we all came into the world with nothing and we will all leave this world with nothing. Everything we enjoy in life is temporary—death is not an “if” but a “when” and we don’t take anything with us. Even before death, the present circumstances of our lives are temporary. The key is to be grateful for the jobs, health, and possessions we have while we have them. And being grateful fortifies us against the time when we will lose these things.

DATE: 2022-08-14
AO: Mor-Ruck-Ing
Q: Yardbird
PAX: Old Bay
FNGs: None
COUNT: 2
WARMUP: getting there
THE THANG: 5.8 mile loops for my VQ ruck as to never get too far from home base, should my pace & timing be amiss and the need to cut and run arise. Happily, the timing worked well to traverse some new ground in Falls Church. Beat downs included lunge-walking bridge crossings, some trading of jogging and squats at West End Park, merkins at my fave local spot, Spacebar, some ruck exercises at some random park somewhere, and rifle carry’s, dips, and step ups at Chimney Park. MARY: flutter kicks and LBCs to round it out.
ANNOUNCEMENTS:
COT: No better way to spend a sunrise!