DATE: 2021-07-10
AO: Loco
Q: Gigawatt
PAX: MicroChip, Shute, Mutombo, Bobcat
FNGs: Sprinkles, mario, luigi, draw four, 100K, good gloves, boy, samba, Rousey, Baby Shark, Jump shot, Bedazzled COUNT: 18
WARMUP: SSH IC, Cherry Pickers IC, Mountain climbers IC, Ladder Climbers IC, & Planks w/rotations
THE THANG: Fun Fitness games – Sharks and Minnows, Over Under ball race, Plank ball roll race, Snake run and Clean and Messy race. MARY:
ANNOUNCEMENTS:
COT:
Workout
DATE: 2021-07-11
AO: Olympus
Q: Pop Fly
PAX: Toolbox, Yard Sale
FNGs: None
COUNT: 2.5
WARMUP: yes
THE THANG: we did
MARY: plenty
ANNOUNCEMENTS:
COT:
Launch day: three stages and then some *rest*
DATE: 2021-07-10
AO: Basilica
Q: Maj. Payne
PAX: Lucius, Rambler, swish, El Niño, Yard Sale, Popeyes, Zeus, Bone FNGs: FNGs: Shank, TwoByTwo, Olive Garden, DiveBar, Baby Ruth COUNT: 14
WARMUP: SSH, 1 x burpee, IW, 2 x burpees, WMH, Cherry Pickers, 3 x burpees, Michael Phelps, 4 x burpees, LBAC front and rear, 5 x burpees,
THE THANG: Mosey to the park for DiveBar portion of Q.
Count off by 3s. Three stages, each done for 5 minutes with 2 x Hill run active rest in between each stage rotation. Stage one: inch worm across basketball court, lunge wall back, repeat.
Stage two: Bear crawl across basketball court, 10 x BWS, bear crawl back, 10 x Merkin. Repeat. Stage 3: 10 x burpees, 10 x step ups. Repeat.
MARY: 25 x Flutter Kick
Mosey back to Basilica. Stay together. Planked it out just before the steeple. All PAX sprinted to steeple to finish.
ANNOUNCEMENTS: What an amazing morning to launch this AO! Thanks to all who posted! July 24 Ruck and Tube Event in Harpers Ferry. July 31 Zeus and Maj Payne Respect +1 beatdown. Aug 7 Sasquatch.
COT: Hope. Don’t lose hope. The pandemic was a trying time for everyone. Remember though that when you are down to nothing, God is up to something. You may not be where you need to be but thank God you are not where you used to be. Exercise daily! Walk with the Lord!
Q School- Qualified!
DATE: 2021-07-10
AO: Charlestown-Ao
Q: Banjo (WV)
PAX: Rigger, Lazarus, Inglewood, Damien
FNGs: Agnarr, D’artagnan, Cowher, FNG- Mighty Mouse
COUNT: 9
3 Pax for extra credit Rucking at 06:15
Q School starts with preparation! Planning, disclaimer, other considerations.
WARMUP:
Each pax led one exercise with opportunity to encourage, critique, or adjust.
THE THANG:
Mosey to basketball court whole discussing roles withing a morning workout.
Basketball court-Banjo Q with ladder down on 5 reps of burpees, with bear crawls between each sets. Mosey back to Tennis courts.
Tennis courts-
Rigger introduced everyone to “The Motivator.”
D’artagnan led a ladder down of Merkins with sprints.
Inglewood led a fartlek with lunges by the line.
MARY:
All pax had a chance to lead an exercise.
ANNOUNCEMENTS:
New AO’s- Rucking, Running, and Berkeley County.
COT: Q-ing a workout is about leadership. Pax show up as willing participants. Use this as a proving ground, it will come in handy in leadership situations in life- work, family, and community.
Named Greg “Mighty Mouse” because of his many athletic activities- x-games, soccer, etc.
Launch Day: Three Stages and some *rest*
DATE: 2021-07-10
AO: Basilica
Q: Maj. Payne
PAX: Lucius, Zeus, Bone, Rambler, Popeyes, Switch, Yard Sale, El Niño FNGs: FNGs Shank, TwoByTwo, Olive Garden, DiveBar, Baby Ruth COUNT: 14
WARMUP: SSH, 1 x burpee, IW, 2 x burpees, WMH, Cherry Pickers, 3 x burpees, Michael Phelps, 4 x burpees, LBAC front and rear, 5 x burpees, THE THANG: Mosey to the park for DiveBar portion of Q.
Count off by 3s. Three stages, each done for 5 minutes with 2 x Hill run active rest in between each stage rotation. Stage one: inch worm across basketball court, lunge wall back, repeat.
Stage two: Bear crawl across basketball court, 10 x BWS, bear crawl back, 10 x Merkin. Repeat. Stage 3: 10 x burpees, 10 x step ups. Repeat.
MARY: 25 x Flutter Kick
Mosey back to Basilica. Stay together. Planked it out just before the steeple. All PAX sprinted to steeple to finish.
ANNOUNCEMENTS: What an amazing morning to launch this AO! Thanks to all who posted! July 24 Ruck and Tube Event in Harpers Ferry. July 31 Zeus and Maj Payne Respect +1 beatdown. Aug 7 Sasquatch.
COT: Hope. Don’t lose hope. The pandemic was a trying time for everyone. Remember though that when you are down to nothing, God is up to something. You may not be where you need to be but thank God you are not where you used to be. Exercise daily! Walk with the Lord!
F3 The Capital 