Category: Uncategorized

DATE: 2022-03-31
AO: Mountvernon
Q: Winklevoss
PAX: Fonda, Early Bird
FNGs: Bus Stop, Churchill, Ultimate Warrior, Miller Time, Woodshop, can’t believe I forgot Stevens’s nickname COUNT: 9
Today’s workout is a Filthy 50 celebrating Judas Priest’s 50 Years of Heavy Metal tour where Early Bird and I will be in attendance at the MGM National Harbor this evening. Hit the music. Every time a song ends, run 50 yards out and back and do 10 push ups.

https://open.spotify.com/playlist/0eiglqStvhmbvVBVU4nJww?si=C6tIdblMTiOJcWed6BSChQ

WARMUP: MUMVWU (modified usual Mount Vernon warm up). 2 laps but then 50 SSH, IW, Don Quixote.

THE THANG: 50 reps or yards of lots of stuff and remember, every time the song ends, run 50 yards out and back and do 10 push ups. 50 yard lunges, 50 IC mountain climbers, 50 side knee kicks, 50 partner sit ups, 50 Rob Halfords (renamed Ozzy Osbournes just for today), 50 seal claps, 50 bunny hop plank, 50 yard bear crawl, just 10 DPFR (I think, anyway, standing position, crouch, kick back to plank, back to crouch, kick out to lay on back and back to standing)

MARY: 50 LBC, 50 pretzel crunches, 50 Ukrainian resistance twists, plank o Rama, 50 flutter kicks

ANNOUNCEMENTS: congrats to Steven for getting a new job

COT: still some Oscar talk, return to work gripes at federal agencies, spring break coming up for some, Warrior happy to be back from covering NCAA wrestling championships in Detroit

DATE: 2022-03-31
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Louis
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Beet Pickers, Willy Mays Hayes, Michael Phelps, and Mosey.

The Thang:
2.8 rounds of:
100m Sprint
10 Burpees
25m Bear Crawl
20 Merkins
25m Lunge Walk
30 Air Squats
25m Standing Long Jumps
40 Reverse Merkins
25m Crab Walks

Mary: Sweat Angels, Penguin Crunches, V-Ups, Side crunches, and Nolan Ryans.

CoT: “Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become.” – Hal Elrod, The Miracle Morning

DATE: 2022-03-31
AO: Highlands
Q: Toolbox
PAX: Hard Knox
FNGs: None
COUNT: 2
WARMUP: ssh, squat jacks, air squats, down dog, mountain climbers, mini merkins, windmills, and cherry pickers
THE THANG: several rounds of different variations of 5 pullups, 15 chest, 15 legs, 15 abs, Plyo, and 80% sprints. MARY: sprint
ANNOUNCEMENTS: forgot
COT: we work out to build strength and endurance…but our greatest strength, our most important attribute is our resilience…our ability to absorb any blow, carry any load, recover from any injury and to rinse and repeat and keep going. Be resilient.

DATE: 2022-03-30
AO: Compound
Q: Popeyes
PAX: Hightower, Faceplant
FNGs: None
COUNT: 3
WARMUP: Fellowship laps with arm circles, arm presses, butt kickers, high knees, and some light strtching
THE THANG: One person does 10 reps with coupon (timer) and the other two people jump roped.
Then everyone bear crawls down the field and crab walks back. During the field section, we all answered questions about ourselves.

Repeat 3x and then run 1 mile.

MARY: No time
ANNOUNCEMENTS: There was one but I forgot what it was.
COT: The words “even Switzerland” made an impact on me when referring to economic sanctions on Russia, as a country that participated even though their history is being neutral. What do we stand for, what is our identity, etc that if someone said “even YOUR NAME” is doing this or not doing this, that it would carry weight.

DATE: 2022-03-30
AO: Horizon-Ao
Q: Magoo
PAX: Jag, 2 percent, vplaxico, Mr. Hand, Kodiak, sticks
FNGs: Attaché
COUNT: 8
WARMUP: Cherry Pickers, Mule Kick, Bear Crawl around the circle, SSHop
THE THANG: 4 elephants carry Heavy Objects to end of field. gazelles’ sprint to end of field and conduct mercans, rollups, jump squats etc until elephants arrive. Groups switch and return. Lather, rinse, repeat.
MARY: Boat Pose with painful arm and leg movements. Rotate between child’s, frog, and cobra stretches.
ANNOUNCEMENTS: Muther Ruckers meet Sunday 5:30 am for mumblechatter workout. Combined coffeteria with Social Distance to follow. Something Horrible with 8 AOs in 7 days approaches. May 5- first Tuesday of the month-6 am breakfast at Bob and Edith’s diner.
COT: I think it’s easier to start new habits than to break old ones. As for my own bad habits, I’ve always been deeply cynical. The first thing that comes to my mind is usually – what’s the catch, how could this go wrong, what indeed IS the worst that could happen? When I don’t keep my mouth shut, I sound like a snarky smart-ass. Given that I’ve probably offended all of you at some point. I apologize. And I am trying to develop a new habit of keeping my mouth shut -well, at least occasionally.
As for my underlying inherent cynicism, I have worked for years to cultivate the habits of gratitude and awe. It seems like little things. Smile to myself every morning when I realize I am not dead and a new day is beginning. Get outdoors, smell the wind, listen to the birds, take time to appreciate experience of being alive. I find it helps restore balance in my life. I hope you can make a little more time for gratitude and awe in your own.