Category: Uncategorized

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Organized Chaos

DATE: 2021-07-08
AO: Olympus
Q: Rambler
PAX: swish, Hightower, Joint Chief, slider, Zeus
FNGs: None
COUNT: 6
WARMUP: SSH, Cherry Pickers, Baby Arm Circles, Michael Phelps, Seated Stretch, Down Dog
THE THANG: Round 1 – Two Teams of 3 starting at NW corner of field. Team 1 start with Bear Crawl / Coupon Drag across goal line and then up to 50 yd line. Team 2 fireline toss from Goal line to other goal line, across goal line, meet Team 1 @ 50yd. Reverse roles. Meet at SW corner of the field. Round 2 – 3 teams of 2. Sequence 1. PAX 1 conducts overhead press from one end of goal to the other and back. PAX 2 does Burpee until their return. Sequence 2. PAX 1 and PAX 2 work to other end of goal by tossing flour bags to each other. 1st PAX advances 4 large jumps to receive tossed bag. 2nd PAX advances 4 large jumps past 1st PAX to receive tossed flour bag. Team advances across goal area and back. Sequence 3. Entire Group does Bunny Murder (Reverse MB) to 1/2 point of goal. Returns to start with Murder Bunny. Round 3. All PAX run up /down one set of stadium steps and complete 20 merkins. Rinse/repeat 3x. Round 4: Multiple Choice. Return to end of field. PAX may choose team fire line return of 3 flour bags around field OR complete 1 burpee every 5 yards. MARY: LBC (x46), Squat/Jump (x20)
ANNOUNCEMENTS: Old Town Kickoff on 7/10 @5AM
COT: 20 years ago this week had a life altering event with a seizure followed by diagnosis for brain cancer (5 good years tops) based on initial scans. Surgery 5 days later yielded benign results and limited degradation of left foot function. Bottom Line: So grateful for my life – all that is provided to me – for being able to get up and out every day to engage in the world – to breath air and move my body. Be grateful, be kind, be present to the people in your life. It is short and can change in an instant. Thank you to this group for being a great force in my life and for my family.

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Tour around Leesburg!

DATE: 2021-07-09
AO: Burg
Q: MicroChip
PAX: Flame, Bail, Shute, Supertramp
FNGs: None
COUNT: 5
Warm Up: Various movements w/ a Failure to Launch across Common Area!

Stop 1: Parking Garage
• 10 Dry Docks
• Bernie Sanders up one level
• 5 Double Merkin Burpees
• Jog Down
• Repeat 5 times

Stop 2: Find Benches
• 15 Split Suats Right
• 15 Split Squats Left
• 10 Derkins
• Repeat 3 times

Stop 3: Lap around the block back to the Town Hall!

Mary: Ring of Fire
• PAX Plank shoulder tap
• 15 Mnt climbers
• PAX Hold squat
• 10 American hammers
• PAX Flutter kicks
• 10 Wide arm merkins
• PAX Hold crab walk w/ Rockette flair (Crabettes)
• 20 Fairy SSHs
• PAX Elbow plank
• 20 Calf raises

Announcements:
– Prep work to begin for Sept. 11 stair climb. Bring your ruck gear. – The Burg launch, 23 July (coming up quick)

COT: F3 Reach and Nairobi – talking about the reach of F3 as a nation.

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Weighted Wednesday

DATE: 2021-07-07
AO: Burg
Q: Shute
PAX: Bail, Ape, Supertramp
FNGs: None
COUNT: 4
WARMUP: SSH, Cherry Pickers, Don Quixote’s, DD, Cobra Kai
THE THANG: Grab coupons and partner. One person does AMRAP, while other person performs exercise down and back the courtyard. Kick-off with Patty Cakes 15. 2 Reps of: – Man Maker Burpees / Mosey
– Overhead Hold / Mosey
– Curls / Bear Crawl / Crawl Bear
– Windshield Wipers / Crab Walk
– Kettle Swings / Lunges
– Shrugs / Mosey
MARY: Coupon Overhead Pulls, Coupon American Hammer, LBC, Standing squeeze coupon and extend in/out. ANNOUNCEMENTS:
COT: “Iron sharpens iron, and one man sharpens another.” Proverbs 27:17. Have men in your life that act as guard rails to keep you from your jester. Be the man in another man’s life that listens and sharpens. Aye!