Category: Uncategorized

DATE: 2022-06-10
AO: Horizon-Ao
Q: sticks
PAX: Mayberry, Kodiak, 3 mile, vplaxico
FNGs: attache
COUNT: 6
WARMUP: Jogging, SSH, MP, Stretching
THE THANG:
Circuit 1
1. Pullups: AMRAP
2. Jumping Jacks: AMRAP
3. Burpees: Reps: 15 (timer)

Circuit 2
1. Mountain Climb: Reps: 60
2. Pushups: AMRAP
3. Dips: AMRAP

Circuit 3
1. Step Ups: AMRAP
2. Aussie Pullups: AMRAP
3. Seal Claps: 100

Circuit 4
1 Parking Lot Lap
High Plank
Speed Skater

Jog on the Field

MARY: LBC’s, American Hammers, FK’s
COT: Prayer for Uvalde

DATE: 2022-06-12
AO: Mor-Ruck-Ing
Q: Kodiak
PAX: Old Bay
FNGs: None
COUNT: 2
WARMUP: Let’s get moving!
THE THANG: head 3
Miles out to Bluemont on the 4
Mike Run trail, at the hour mark find a bridge,
Cross the creek and head back on the WO&D.
MARY: 8 ounce coffee cup curls
ANNOUNCEMENTS: none
COT: it’s a beautiful day, make the most of it!

DATE: 2022-06-11
AO: Freestate
Q: CashOnly
PAX: Butter, CashOnly, Horshack
FNGs: None
COUNT: 3
WARMUP: The usual
THE THANG: Run
MARY: There is something about Mary
ANNOUNCEMENTS:
COT:

DATE: 2022-06-11
AO: Farm
Q: PAXminer
PAX: Infinity, Matthew – Running Man
FNGs: Buzz (QIC)
COUNT: 3
WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, and Michael Phelps.

The Thang: Casino Night!
The PAX take turns rolling a six-sided dice (used as a 3-sided dice). All PAX complete the exercise corresponding to the number rolled on the 3-sided dice. After completing that exercise, roll the dice and advance that many spaces forward. Turn over the cones as you go—no repeating of workouts. – #1–20 Bonnie Blairs
– #2–15 Jump Squats
– #3–20m Bear Crawl
10-count Break
– #4–20m Standing Long Jumps
– #5–15 Shoulder Taps
– #6–15 LBAC each direction
10-count Break
– #7–20 Step Ups
– #8–20 Shoulder Press
– #9–10 Chinooks each direction
10-count Break
– Start Over! But don’t repeat any exercises already completed. – Finale: Crab Walk 20m and then Jump Squats and Alt. Rev. Lunges

Go back down the line of cones, completing any exercises we missed.

Mary: Take turns leading core workouts: Dolphin Crunches, Flutter Kicks, LBCs, Dying Cockroaches, and Big Boi Sit-ups.

CoT: Although we did a little game of chance with our workout today, don’t gamble in real life. Life is hard enough, and gambling just makes it harder.

DATE: 2022-06-10
AO: Patriot
Q: Old Bay
PAX: Sunshine, Lucius, Maestro, Patchouli, Maguire, CableGuy, Malware, Booking, Fish Fry, Spokes, Bone, Legacy, Tiësto, My Space, bogey, Flipper, Old Bay FNGs: Full Metal Jacket – DR
COUNT: 18
WARMUP:

Little Bitty Arm Circles
Michael Phelps
Nightclubs
Side Straddle Hop
Downward Dog
Willie Mays Hayes
Cherry Pickers

THE THANG:

Fellowship run to the dumpsters, no coupons there…

Fellowship Run to the “Arena”, count off 1s & 2s

1s – Bear Crawl to top of arena, figure 8 stair run
2s – Dirkins
Switch
1s – Figure 8 run
2s – Dips
Switch
1s – figure 8 run
2s – Step Ups or Box Jumps

Fellowship run back to field

Slow 9-count exercises
Slow Count Squats
Slow Count Merkins

Short run to wall

Triceps Wall Press
London Bridges
Windshield Wipers
Wall Sits
Lower Wall Sit w/ Seal Claps
Even Lower Wall Sit w/ Kung Fu punches
Even Lower Wall Sit w/ Seal Claps

Back to Mary

MARY:

LBC
Plank Saws w/ JLos
Freddy Mercurys
Penguin Crunches

ANNOUNCEMENTS:

Capital Tour Sat – 5AM Basilica, 7AM Olympus
June 18th (not the 17th like Bone said) – Capital Convergence at Roosevelt Island 2nd Annual Ruck and Float – July 2nd

COT:

Life hits you with the unexpected, like no coupons for your all coupon workout, we can’t quit, adapt and keep moving forward