Category: Uncategorized

AO: LoCo Valhalla

Q: @Refueler
Count: 13
The Pax: @Bobcat, @Rikers, @Brisket, @Bolt, @Madonna, @Shute, @Hoff, @Husker, @Gigawatt, @DialTone, @Inglewood, @Banjo, @Beaver nuggets
Warmup: SSH, Rocketts, Cherry Pickers, Downward Dog, Kobra Kai
The Thang: 6 Rounds for time
Divide into teams of 3 HIMs (2 HIM teams may be added depending on total PAX)
100 Meter Sprint (1 football field length)
100 Meter Fireman Carry (2 Pax carry Pax 1)
28 Iron Mikes
28 Merkins
28 WWII Sit-ups
Low Crawl 50 Meters
Bear Crawl 50 Meters
100 Meter SprintREPEAT ….
Mary: WOD covered mary…..
COT: Semper Fi, the USMC creed, means "always faithful". Capt Michael Quin served faithfully as a Marined for 6 years until he tragically lost his life in a helicopter training mission accident. Before that, Capt Quin showed himself to be faithful to his family, friends, teammates and his community. We must honor him and others who paid the ultimate sacrifice by ourselves being faithful to our calling, our values, our purpose, and the mission given to us by God to follow through on faithfully in this life. Marines embody faithfulness, being faithful to their mission no matter how difficult, risky or grueling it might be….they are always faithful to their mission and their comrades. God bless the Quin family and we thank them for allowing us this small opportunity to honor their son, Capt Michael Quin, with this HERO WOD. AYE!

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DATE: 2021-06-08
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Patchouli, Winston
COUNT: 5
WARMUP:
• SSH x 25 IC
• Harry Rockettes x 15 IC
• Arm Circles x 10 IC Each Way
• Cherry Pickers x 15 IC
• 2 Laps with Kareoke
• Downward Dogs into Cobra Kais x 5 IC
• Michael Phelps x 15 IC
• Lounge Act x 15 IC Each Side
• Windmills x 15 IC

THE THANG: Coupon Fest on the Field (Pick Up the 6)
• Jacobs Ladder Blockies 1-2-3-2-1
• Murder Bunnies 25 yards
• Man Makers x 25 Coupon Merkin, single arm rows each side, clean/jerk • Grip Rip & Roll (side one) 25 yards
• Coupon Dips x 50
• Murder Bunnies 25 yards
• Alternating Grave Diggers x 15 Each Side
• Return Rifle Carry Run 100 Yards

MARY:
• Windshield Wipers x 15 IC
• Leg Lift Rosalitas x 15 IC
• Flutters (hold coupon above chest) x 20 IC

ANNOUNCEMENTS:
• All AO Convergence to celebrate three years of invigorating male community leadership in the Capital. Plus @Pop Fly , @El Niño , @Horshack and YHC on Q. Coffeeteria afterward at Compass Coffee in Rosslyn afterward.

COT: @Horshack
Begin with the end in mind. Think about what you want on your obituary. My dad passed away on this day in 2014 and it helps to read his obituary on the anniversary to remind myself to keep the end in mind.

“Leo David “Pappy” Ritter, Jr., age 81, died peacefully with his family by his side at Charlotte Hall Veterans Home on Saturday, June 7, 2014. Mr. Ritter died of natural causes.
Born October 14, 1932 in Washington D.C., to Leo & Sara Ritter, he graduated from Gonzaga College High School in 1950, and earned an undergraduate Degree in Pre-Medicine from Georgetown University and was the only one in his class not to go onto med school. David served in Army from 1955-1957, attaining the rank of 2nd Lieutenant. He earned his law degree from Catholic University Columbus School of Law and joined the Bar in 1961.
On January 20, 1968, he married W. Jane Ritter in Washington DC. Law Offices, L. David Ritter were established in 1969 and was located next door to the courthouse in Upper Marlboro. David practice law for nearly 50 years and retired in 2009. He and his wife lived in the Marlton community in Upper Marlboro and raised a family of six children.
Pappy was an active member of numerous Catholic parishes. Over the years, he attended Holy Family Catholic Church in Mitchellville, Holy Spirit Catholic Church in Forestville and most recently, Jesus the Good Shepherd Catholic Church in Dunkirk. He was a member of the Maryland Bar Association and was very active in local democratic politics. He co-founded the Catholic Business Network of Prince Georges County whose mission is to raise funds to send children to Catholic schools.
Pappy will be especially remembered for his numerous initiatives. As an enthusiastic pilot & aircraft owner, he was central in efforts to bring Freeway airport to PG County. David spearheaded the “”Keep Marlboro Country”” campaign that included efforts to bury telephone poles. David was very involved with his children’s swimming. He helped launch high school swimming in PG County public schools and at Gonzaga College High School.”

DATE: 2021-06-08
AO: Loco
Q: Dial-tone
PAX: Water Hammer, Boone
FNGs: None
COUNT: 3
WARMUP: All joints movements from head to toe, 1 mossy lap around the field THE THANG:

Rotation around 3 stations: 1. alternating side jump with chair, leg extension both sides; 2. archers push up with handles, arm extension both sides; 3. asymmetrical incline merkins with parallets, cobra kay.

MARY:
Sitting torsion, half bridge, sitting lower back extension, side plank with arc.

ANNOUNCEMENTS:
COT: “Lazy people want much but get little, but those who work hard will prosper.” ‭‭Proverbs‬ ‭13:4‬ ‭NLT‬‬
https://www.bible.com/116/pro.13.4.nlt

AO: The Patriot

QIC: CableGuy
The PAX: MacGuire, Flipper, Speedo, Jag, Bone, Mayberry, Coconut, Sunshine, Skinner
WarmUp: SSH, Arm Circles, Cherry Pickers, Willie Mays Hayes, Down Dog, Cobra Kai, Fellowship Lap
The Thang: Pax repeated a series of exercises, escalating up, per the following. Burpees were OYO; other exercises were wither IC or OMC:
5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x Side Straddle Hop IC.

Mary: None – YHC opted for a couple minutes overtime to finish all eight rounds.
COT: Never stop never stopping. Might not always achieve your primary goal but successful people don’t quit. You showed a lack of quit by just being here today in the soggy gloom. Aye!

AO: The Patriot

QIC: CableGuy
The PAX: Rooster, Joint Chiefs, YNAB, Slider, Nano, Lansbury, Zeus, Hightower, Citrus, Nano, Toolbox, Swish, Switch, Yardsale, Glee
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Cobra Kai
The Thang: Pax ran a fellowship lap then circled up at mid field for two rings of fire, each separated by a 400M fellowship lap. One pax bear crawled around the circle while the others alternated an exercise. Round is complete when each Pax has crawled:
Merkins (OMC) (modified to Overhead Clap OMC) / Body Weight Squats (OMC)
<400M lap>
Alternating Shoulder Tap (IC) / Jump Squats (OMC)
<400M lap>

Pivot to Dogeball – courtesy of @Citrus. Named for cryptocurrency Dogecoin – where nothing is certain and nothing is guaranteed. Everybody lines up with a partner for a traveling exercise to the opposite goal line. Pairs get two attempts at a throw-and-catch to cover some of that distance. If the pass is not completed, it’s five burpees from the spot of the pass and resume from that spot. Hold Al Gore when you reach the opposite end zone. Traveling exercises were Bear Crawl and Lunge Walk. On the way back: face off 10 yards apart and toss ’em. Every time the ball hits the ground it’s a Burpee.

Mary: LBC, Flutter Kick, Freddie Mercury
COT: Won’t always succeed, but if you quit you never will. Thanks for being out here and motivating me and showing no quit whatsoever. I’ve missed you Olympus PAX!