Category: Uncategorized

Date: 2025-04-04
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Groundskeeper
FNGs: None
COUNT: 2
WARMUP:
SSH
IW
Merkins
MC
ST
WMH
CP
Stretch what you need

THE THANG:
8 burpees OMQ
el captain 30 ft, sprint 30 ft, jog back 60 ft
6 burpees OYO

10 merkins IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 merkins SC OYO

15 dips IC
Sprint 60 ft, jog back 60 ft
15 dips SC OYO

Mosey the school

15 squats IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
15 squats SC OYO

20 reverse lunges SC OMQ
high knees 30 ft, sprint 30 ft, jog back 60 ft
10 reverse lunges SC OYO

20 Smurf jacks IC
Sprint 60 ft, jog back 60 ft
20 Smurf jacks SC OYO

Mosey the school

25 LBC IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
25 LBC SC OYO

15 American Hammer IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 American hammer SC OYO

20 BBS SC OMQ
Sprint 60 ft, jog back 60 ft
15 BBS SC OYO

Mosey the school

MARY:
During workout

ANNOUNCEMENTS:
Convergence happening in June
Murph coming up Memorial Day
Check announcements channel

COT: be kind and thank you to groundskeeper for posting and keeping Potomac risings single pax post count to only one in 1.5 years!

Tags: potomac-rising, Groundskeeper

Date: 2025-04-04
AO: thepatriot
Q: Boardwalk
PAX: Anchorman, Booking, Lucius, Smokey, CableGuy, Flipper, Bob the Builder, Jag, Overthrow, Rim Fire, Walker, Shake ‘n’ Bake, Strange Brew, Trademark, @shortrib FNGs: None
COUNT: 16
WARMUP: SSH, LBAC, WM, CP, WMH, DD, WG, CK

THE THANG:

Three timed rounds. Each round all PAX must complete the round in 10 mins and 30 secs or penalty burpees ensue.

Rd 1: Shoulder carry shuttle. Each PAX alternates carrying two coupons there and back to 25yd, 50yd, 75yd, and 100yd markers. Each PAX then runs 400 meters.

Rd 2: Farmers carry shuttle. Each PAX alternates carrying two coupons to 25yd, 50yd, 75yd, and 100yd markers. Each PAX then runs 400 meters.

Rd 1: Rifle carry shuttle. Each PAX alternates carrying one coupon there and back to 25yd, 50yd, 75yd, and 100yd markers. Each PAX then runs 400 meters.

***The group was only assessed 10 penalty burpees for one round.

MARY: None

ANNOUNCEMENTS: Check the channels for the Murphy and Convergence.

COT: Q encouraged PAX to find more ways to get involved in helping the community and to stretch outside their comfort zones.

Tags: thepatriot, Anchorman, Booking, Lucius, Smokey, CableGuy, Flipper, Bob the Builder, Jag, Overthrow, Rim Fire, Walker, Shake ‘n’ Bake, Strange Brew, Trademark, @shortrib

Date: 2025-04-02
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– 10 SSH in cadence
– 9 Monkey Humpers in cadence
– 8 SSH in cadence
– 7 Monkey Humpers in cadence
– 6 SSH in cadence
– 5 Monkey Humpers in cadence
– 4 SSH in cadence
– 3 Monkey Humpers in cadence
– 2SSH in cadence
– 1 Monkey Humpers in cadence
– Stretch OYO

THE THANG:
Round 1
– Rifle Carry to first base
– 21 Curls
– Rifle Carry to second base
– 21 Squats
– Rifle Carry to third base
– 21 Curls
– Rifle Carry to home plate
– 21 Squats
– Mosey to foul pole around warning track and back to home
Round 2
– switch rifle carry with farmers carry
– Switch curls for 21 OHP
– Switch squats for 21 taint scrapers
– Mosey per above
Round 3
– switch farmer carry with murder bunnies
– Switch OHP for 11 blockees
– Switch taint scrapers with standing 11skull crushers
– Mosey per above

MARY:
– 10 American Hammers in cadence
– 9 flutter kicks in cadence
– 8 American Hammers in cadence
– 7 flutter kicks in cadence
– 6 American Hammers in cadence
– 5 flutter kicks in cadence
– 4 American Hammers in cadence
– 3 flutter kicks in cadence
– 2 American Hammers in cadence
– 1 flutter kicks
in cadence

ANNOUNCEMENTS:
Check 2nd, 3rd, etc channels on slack

COT:
Talked regarding forgiveness

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-04-03
AO: thehighlands
Q: Katniss
PAX: Gherkin, Offsides, Spud, Jag
FNGs: None
COUNT: 5
WARMUP: stretching and stuff
THE THANG: 3 rounds of strength circuit training with various weights. Fellowship laps with paddle rifle carry in between. MARY: LBCs, Freddy mercury, flutter kicks
ANNOUNCEMENTS: convergence on June 7
COT: the days are long but the years are short. Remember to enjoy family time while kids are still home

Tags: thehighlands, Gherkin, Offsides, Spud, Jag

Date: 2025-04-03
AO: olympus
Q: Hightower
PAX: Flapjack, Rambler, Doodles, Nano, Pop Fly, Battleship, NOAA, Rollingstone, Monk, Sunny FNGs: None
COUNT: 11
WARMUP:
Warm up laps around track. Stop to stretch, then continue laps.

THE THANG:
AMRAP:
Buyin: 10 burpees
Jog around LBSS campus
Sprint up hill to tennis court
Walk to recover back to track
Rinse & Repeat

Finished 2 rounds

MARY:
Flutter kicks

ANNOUNCEMENTS:
Road cleanup Saturday, meet up at WSHS, Sparta. Starts at 7am. Olympus closed Saturday Murph Challenge: Mon, May 26 at 7am

COT:
The late great Jim Valvano ESPN speech in 1993x Don’t Give Up, Don’t Ever Give Up. Recent events bring to mind part of his speech, 3 things to have a full day. 1 laugh
2 time to think
3 emotions bring you to tears, sad or happy
I had 2 Full days this week. How do we have more days like this?

Tags: olympus, Flapjack, Rambler, Doodles, Nano, Pop Fly, Battleship, NOAA, Rollingstone, Monk, Sunny