Category: Uncategorized

DATE: 2021-06-03
AO: Olympus
Q: Ashe
PAX: Rooster, Switch, swish, Rambler, Hightower, YNAB, Roddick, Zeus, Wham-O FNGs: None
COUNT: 10 strong
WARMUP: Jenner style – on the move – SSH, break dancers, karaoke 200yds, high knees 100yds, butt kickers 100yds
THE THANG: Sprints – pick your distance going at least 75%. Most began with 400s, then 200s, then 100s. In between the shorter distances, circled up for 3-count merkins and then 30 yard & back crawl bear. Then return to sprints. 3 rounds. MARY: break dancers, jump squats, high knees, in-and-outs
ANNOUNCEMENTS: Talk to Hightower if interested in doubling up on Saturdays
COT: Thank you for welcoming me and others. That small act has a big impact and makes us all better. Heal up Wham-O!

DATE: 2021-06-02
AO: Loco
Q: Mater
PAX: Chris White
FNGs: None
COUNT: 2
WARMUP: SSH x 20, M.Phelps x 20, Rocketts x 12, Empire Walkers x 12, Hillbilly Walkers x 20, Calf Stretch, Cobra Kai, Downward Dog. Mosey to the largest hill in all of Leesburg – basically a Mountain.

THE THANG: 5 Glorious Rounds (Jacobs Ladder Style) of:
Burpees (5-4-3-2-1)
Hill Descends
Brick Curls (10-20-30-40-50)
Hill Runs
*Last Round Curve Ball Annoucement after round 4 = Carry the bricks up and down the Mountain.

MARY: Plank hold to song ‘Flower’ by Moby. Everytime you hear Sally Down = Push-Up

ANNOUNCEMENTS: Nada

COT: Today’s workout was a medaphor for hills and mountains we must overcome in life. Sometimes we get thrown curveballs in life (like a last second change to carry the bricks up the mountain for the last round). When we get over these hills and mountains we are stronger than ever.

DATE: 2021-06-02
AO: Compound
Q: Popeyes
PAX: Hightower, Roddick, Obadiah, Popeyes
FNGs: Qbert
COUNT: 5
WARMUP: Ran around the soccer field while stretching and doing stars and jumping jacks.
THE THANG: Cardio, footwork, stars, jumping jacks, sprints, burpees, merkins, lunges, etc around the tennis and basketball court. MARY: Stretches
ANNOUNCEMENTS: None
COT: Snapshots are deceptive in judging our state of affairs. We are all blessed.

DATE: 2021-05-21
AO: #loco
Q: Dial-tone
PAX: Banjo (WV), Beaver Nugget, Bobcat, Bolt, Boone, Brisket, Dial-tone, CrotchRocket, Gigawatt, Hoff, Inglewood, Mutombo, Nolan, Pre, Refueler, Scranton, Shute, Water Hammer FNGs: @Madonna, FNG1
COUNT: 20
WARMUP: Side straddle hops, Don Quixote, Michael Phelps, Arm Circles, Cobra Kai, Downward Dog THE THANG:
In a symbolic way, we “fought” for our town: 2 missions, 2 lieutenants, 2 crews; one to the gate of the town, the other one to the heart of the town.

1. Mossy to the “battlefields”. Two crews simultaneously going to 2 “battlefields”
2. The thang: Modified Bodyweight Champion. Same in both locations: AMRAP 1 min burpees, 1 min air squats, 1 min your favorite merkin, 1 minute rest. Two cycles. 2 minute rest: offered to our town. 3. Mossy back to Valhalla

MARY: Plank Circle. Counting around twice for each position: regular plank, twisted plank to the left, twisted plank to the right, regular plank ANNOUNCEMENTS:
COT:
The Gettysburg Address by Abraham Lincoln. Nov 19th, 1863 “Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal. (…) d. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.

DATE: 2021-05-31
AO: Loco
Q: Rikers
PAX: Banjo (WV), Bobcat, Bolt, Boone, Brisket, Dial-tone, Hoff, Mutombo, Nolan, Water Hammer
FNGs: 2.0s- Riblet, Beckham(FNG), Sniper(FNG) FNGs- Cronkite, Pelle Ms- Mrs. Brisket and Mrs. Bobcat COUNT: 20
WARMUP: SSH, Michael Phelps, IWs, Chinooks, and 400m mosey
THE THANG: Blackbeard Challenge Hero WOD honoring SSG Matthew Pucino and his most ardent fan Adam Caudill “Thumbs Up for Adam” MARY: in the Thang
ANNOUNCEMENTS: Freedom is not free
COT: our “why”
Taken from a paper for school, here is how Adam described all that the Blackbeard Challenge meant to him:
“There are real heroes who fight for what’s right in the U.S. I don’t have to look hard to find a real hero in my life.
On November 23, 2009 in a dirty small town in Afghanistan, the world lost a true hero and a amazing soldier. Matthew is a great hero because he sacrificed something very valuable to him for others, seeing his family again. That isn’t something everyone would do. I didn’t know Matthew Pucino personally but he was on my dadś Army Special Forces team. LIttle did I know, while I was sitting at home playing with my toys that my life would forever be changed at that moment. You see, this happened when I was only four years old so I didn’t really know much about what happened. I have heard stories and I do know that Mr. Matt will forever be my hero. His name was Matthew but most people called him Matt.
SSG Matthew Pucino died serving his country. During a routine combat patrol, Matthewś all terrain vehicle struck an improvised explosive device and he was killed immediately. My dad and Mr. Matt were in front of the convoy that dreadful night. They were both leaders and wanted everyone else to be safe. Sadly, Mattś 4 wheeler hit the bomb and exploded. My dad was right next to him. This could have been my dad. I understand, now, what this really means. It was a 50/50 chance of my dad or Mr. Matt hitting that IED. In my eyes, Mr. Matt saved my dad.
Matthew Pucino sacrificed his life to save his fellow warriors. Because of him, all of his teammates were able to go home and see their families again. I get to have my dad. That is a big risk he took for my family and his.
The nation lost a true patriot that day. He laid down his life so the American people may retain their freedom. Freedom Isn’t Free. His family created a foundation to carry on his legacy and to help wounded soldiers.
My life would be forever different if it had been my Dad instead of Mr. Matt. That makes him my hero.
We remember Mr. Matt always, but especially on Memorial Weekend when we do a workout called the Blackbeard Challenge. It is really hard. Yesterday, we completed it in approximately 90 minutes. Please remember his name. Please remember SSG Matthew Pucino. He never asked to be a hero but he surely became one in my eyes. Thank you, Mr. Matt for giving me more time with my dad. I will never forget.”