Category: Uncategorized

DATE: 2021-08-18
AO: Loco
Q: Supertramp
PAX: Mater, Bail, Tink, Gigawatt
FNGs: Bradybunch
COUNT: 6
WARMUP: SSH, Michael Phelps, Hip Circles, Don Quixote, Fire Hydrants, Kobra Kai, Calf Stretch, Mosey

THE THANG:
20 minute time cap:
Coupon Swings x50
Merkins x50
Coupon Goblet squat x50
Rows x50
Deadlift High Pulls x50
Burpees x50
Repeat if needed

MARY: Baby shark ab challenge x2 with 1 minute rest

ANNOUNCEMENTS: (Please correct any mistakes)
Iron Pax is coming up, sign up!
Regional break from the Capital in the works
Picnic at Bulldog(?) 8/28

COT: How do we approach goals and obstacles?
Do we charge in and give everything so we’re spent after we’re done? Do we leave anything in the tank for what’s around the bend? Do we over “reward” ourselves?
What is more important: the result or the quality of the effort?

DATE: 2021-08-18
AO: Compound
Q: Popeyes
PAX: Zeus, Yard Sale, Sheldon, Rambler, swish
FNGs: Jimmer (from NC)
COUNT: 7 Strong
WARMUP: A half dozen laps around the parking with high knees, butt kickers, arm circles, side straddle hops, etc
THE THANG: Up and down the stairs at Mosaic as many times as you can, interspersed with squats, box jumps and side straddle hops to keep the heart pumping.
MARY: Merkins, LBC’s, more merkins, Russian twists, more merkins, flutter kicks and a few more merkins
ANNOUNCEMENTS: A couple Sasquatches (one in November in WV and one next Sunday at Olympus) and 9/11 stair climb
COT: What is your purpose? Focusing on your goal or purpose will help temper how you react to difficult situations.

DATE: 2021-08-18
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Mayberry, Old Bay, lightspeed
FNGs: Kombucha
COUNT: 6
WARMUP: SSH, Arm Circles, WMH, Cherry Pickers, Up/Down Dog, Lunging Hip Flexor Stretch THE THANG:
– fellowship lap
– 4 sprints up the cross-country hill
– DORA (100 Merkins, 200 BWS, 300 LBCs) with 20 team burpees after completion of each exercise
– “matriculate down the field”: lunge walk for ~10 yds then exercise: 10 hand release merkins / 20 mtn climbers IC / 30 seal claps / 40 calf raises / 30 seal claps / 20 mtn climbers IC / 10 hand release merkins MARY: flutter kicks, dead bugs, freddy mercuries,
ANNOUNCEMENTS: 9/11 stair climb
COT: YHC felt gratitude for F3 and fellow PAX which helped snap in after vacation. from the “book of joy”, humor and humility are pillars to joy. both stem from the Latin word “humus”, which is also delicious and can bring joy.

DATE: 2021-08-17
AO: Delphi
Q: Pop Fly
PAX: Glee, I-Beam, Rambler, Hoolihan, Dunder, swish, Switch
FNGs: Blue Grass
COUNT: 9
WARMUP: Stretching
THE THANG:
(1) 10 rounds of Blast Off (round of 11 merkins)
(2) Run up the hill at 50%, 75%, 100% (round of 11 merkins after each run) (3) Lunge, Lunge, Squat up the hill (round of 11 merkins)
(4) 100% up the hill
(5) Suicides x2 with 11 merkins + 11 squats
MARY: Social Bear Crawl Circle
ANNOUNCEMENTS: 9/11 is coming
COT: Be a goldfish

DATE: 2021-08-17
AO: Atlantis
Q: Infinity
PAX: Deflator, Grease Monkey, Bratwurst, Rogue, Booking
FNGs: None
COUNT: 6
WarmUp: Air Squats, Don Quixote, Cherry Pickers, Rockettes, Michael Phelps, Merkins, and Mosey.

The Thang:
4 Rounds of the Following:
100m Sprint
10 Chuck Norris Push-ups (aka, Knerkins)
10 American Hammers IC
10 Squat Kicks IC
Chuck Norris fact

4 Rounds of the Following:
20m of Roundhouse Kicks
Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10 Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10 Chuck Norris fact

3 Rounds of the Following:
20m Standing Long Jumps (changed to walking lunges due to slippery conditions) 10 Break Dancers
20m Bear Crawls
CDDs
Chuck Norris fact

Mary: Australian Snow Angels, Sweat Angels, Reverse Plank Hold, Reverse Merkins, and Elbow Plank hold.

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris