Category: Uncategorized

DATE: 2021-08-06
AO: Patriot
Q: Lazlo
PAX: Big Short, Booking, CableGuy, Flipper, Jag, Maguire, Maj. Payne, Spokes, Sunshine, Vila FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, cherry pickers, copperhead squats, Michael Phelps, etc. THE THANG:
Part 1: Business in the Front
The PAX completed 2 rounds of a slightly modified Killer B’s workout, staying together throughout. From the goal line Round 1 was: -broad jump 10 yards
-10 burpees
-20 Bonnie Blair’s
-30 big boy sit ups
Repeat to the 20
Repeat to the 30
-bear crawl 30 yds back to the goal line

Round 2 was done with 10 big boys per stop.

Part 2: Party in the back
F3 Ultimate. Usual rules apply. Subbed some American Hammers for LBCs as I remember it.

MARY: Just enough time for some flutter kicks.

ANNOUNCEMENTS: CSAUP coming up – see channel for details. 9/11 stairs coming up.

COT: As completely awesome as they are, it is surprisingly difficult to find an inspirational quote about a mullet. Or even an El Camino. So the COT was simply this: F3 is basically a mullet. You start your day pushing yourself, working hard, all business. It makes you stronger, better prepared for the rest of the day, which will seems like a party in comparison. It just makes you more awesome. Like a mullet.

DATE: 2021-08-06
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Disco, sticks, Mayberry, Einstein
FNGs: attache
COUNT: 7
WARMUP: 5 burpees (thanks Sticks!) ; SSH, Arm Circles, WMH, Cherry Pickers, Down/Up Dog
THE THANG: mosey to Yorktown High School w/ stops every 2 blocks and exercise added at stop: 10 Merkins + 10 squats + 10 dry docks + 10 monkey humpers at Coliseum:
– 3 sets of 10: 1) box jumps + dips 2) lunge pulses + 1 legged deadlift 3) step ups + derkins (only 2 sets) – mosey back to Horizon w/ stops for planks
MARY: 100 LBCs
ANNOUNCEMENTS: 9/11 stair climb
COT: life is hard. allow yourself to take a break. be kind to yourself.

DATE: 2021-08-06
AO: Sparta
Q: Pop Fly
PAX: Ashe, Roddick
FNGs: Blue Grass, Spit Valve
COUNT: 5
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2021-08-05
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, 2 percent
FNGs: None
COUNT: 4
WARMUP:
Warm Up
• SSH x 25 IC
• The Chinook x 20 IC each side
• Michael Phelps x 15 IC
• Imperial Walkers x 20 IC
• Cherry Pickers x 15 IC
• Mosey around the blacktop, karaoke on the sides
• El Capitan x 15 each direction
• Baby burpees x 10 on Q
• Windmills x 15 IC

THE THANG:
Jog to the Stairs of Insanity
10 rounds of up the stairs (2 sides), followed by Merkins
(10, 9, 8,…1 Merkins)
Total 660 stairs

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Windshield wipers x 20
• Travoltas x15 IC
• LBC x20 IC
• Dollys x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

DATE: 2021-08-04
AO: Burg
Q: Mater
PAX: Sparkler, Tink, Flame, Ape, Cutter, Supertramp, justinandrachelmartin FNGs: Matilda
COUNT: 8
WARMUP:
SSH x 26
Cherry Pickers x 20
Empiral Walkers x 12
Hillbilly Walkers x 12
Arm Circles Small, Big, Front, Back
K2Cs x 20
Calf Stretch
Mosey Approx 0.5 miles

THE THANG:
Round 1 of 11s
11s of Burpees on 1 side of field and V-Ups on the other side. KICKER Murder Bunnies of approx 20 yards to get between the field

Round 2 of 11s
11s of Chair Dips on 1 side of field and Box Jumps on the other side. To build moral we skipped the murder bunnies and added a mosey.

MARY:
60 Sec Low Plank
59 Sec High Plank

ANNOUNCEMENTS:
9/11 Stair Climb
Discuss new Leesburg AO for workouts on Mondays and maybe Saturdays.

COT:
Slay the Monster. When we have extra stress, anexitiys or fears we likely have someone thing that needs to be done that need to be done you are dreading. This is your monster. Slay it. Keep your monsters small and keep Slaying