Category: Uncategorized

Date: 2025-06-30
AO: terrapin-station
Q: Summit
PAX: Groundhog, 2 percent
FNGs: None
COUNT: 3
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
– Tabata 1: Alternate Chair Pose and Warrior 3
– Mosey around playgrounds and through field to pull up bars – Tabata 2: Alternate Hangs/Crunches and Squats
– Mosey around playgrounds and through field to large playground – Tabata 3: Planks with slow leg raises..during rest hold DD – Mosey around playgrounds to dugout
– Tabata 4: Tree Pose and Dips
– Mosey back to beginning

MARY: Cat/Cow and 100 count LBCS

ANNOUNCEMENTS: Sept 11 CSAUP need of Q; Convergence at Patriot on July 4

COT: Today is the last day of the first half of the year. YHC plans to take a bit of time to reflect, study, read, pray, and overall recover from a very busy first half of 2025.

Sometimes the constant push, grind whether it be professionally, personally or physically can lead to stress, anxiety, anger, injury, and overall burnout. It starts to feel like cutting a tree with a dull saw.

Let’s take some time to sharpen the saw this holiday season to be even more effective in the second half of the year.

Thanks for the recovery time and great 2nd F this morning gents.

Tags: terrapin-station, Groundhog, 2 percent

Date: 2025-06-29
AO: olympus
Q: Atlas
PAX: Nano, Monk, Obadiah, Battleship, Doodles, Ashe, Atlas, Popeyes, Pop Fly, Toolbox, Peanuts FNGs: None
COUNT: 11
Warm-ups:
Smurf jack
On your six, stretch left, right, center
Flip over Cobra; get up leg wide open Willy may says
Stretch your hamstrings and calves
Angle grinder

The thang
We ran around the around and performed three exercises after every 100m 1st stop
Kraken burpees 5
Squat imperial walker: 10
Crunchy frog: 15

2nd stop
Maktar Ndiaye: 10
No surrender: 10
Side LBC 10 on each side

3rd stop
Worken/diamond merkin 15
Jump forward / backward
V_ups 15

Frisbee game during the second half of the beatdown
Announcement and prayer requests:
7/12 Park cleanup at Rolling Valley West Park. The event starts at 8:30am. 9/11 stair climb

Praying for pax who are going through difficult times.

COT: Don’t give up on your aspirations because of objections; trust your inner being and work your way up gradually.

Tags: olympus, Nano, Monk, Obadiah, Battleship, Doodles, Ashe, Atlas, Popeyes, Pop Fly, Toolbox, Peanuts

Date: 2025-06-29
AO: social-distance
Q: CableGuy
PAX: Piano Man, Big Short, Rim Fire, CableGuy, 2 percent, Popeyes, Trademark, Wedding Singer FNGs: None
COUNT: 10
WARMUP: should we do 6 or 7?
THE THANG: 7.2
MARY: 43 Mericans
ANNOUNCEMENTS: Stay hydrated
COT: Cut the flavored soda with ice water.

Tags: social-distance, Piano Man, Big Short, Rim Fire, CableGuy, 2 percent, Popeyes, Trademark, Wedding Singer

Date: 2025-06-29
AO: mother-ruck-ing
Q: citrus
PAX: Hobbyhorse, Lucius, Red Dawn
FNGs: None
COUNT: 4
WARMUP: no
THE THANG: 3.59 miles
MARY: no
ANNOUNCEMENTS: no
COT: We could all use a bit less uncertainty these days.

Tags: mother-ruck-ing, Hobbyhorse, Lucius, Red Dawn

Date: 2025-06-29
AO: mother-ruck-ing
Q: Peanuts
PAX: Gig Mikell, Rollingstone
FNGs: None
COUNT: 3
WARMUP:
THE THANG: Rucked around Lake Braddock. My Apple Watch said 3.5 miles MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Gig Mikell, Rollingstone