Category: Uncategorized

Date: 2025-01-20
AO: horizon-ao
Q: Disco
PAX: Kodiak, Booking, 3 mile, Hops, Lazlo, SAAS, WhipSnake (2.0) FNGs: 1 WhipSnake (2.0)
COUNT: 8
WARMUP: SSH, Imp walker, m Phelps, WMH/cp, d dog/up dog/c pose, OYO. THE THANG:
1 rotation each: Aussie Derkins, Aussie mountain climbers, Aussie pull-ups.

Shouldertap Splitjacks
Triangle dips (L-R-Down)
Mike Tysons
Wall sits
Inferior Walkers (Squat with knee crossover)
Bobby Hurleys
Bulgarian splitsquats
Derkins

MARY: Flutters, Fred Mercury, American hammer, box cutters, j lo’s ANNOUNCEMENTS: AmBAB – 1/25. ARC – 3/1.
COT: When country is at an inflection point, now is a good time to remember civility and look for common ground, esp where it may be hard to find at first.

Tags: horizon-ao, Kodiak, Booking, 3 mile, Hops, Lazlo, SAAS, WhipSnake (2.0)

Date: 2025-01-20
AO: thepatriot
Q: Nano
PAX: Anchorman, Gherkin, Smokey, Trademark, Strange Brew, citrus FNGs: None
COUNT: 7
WARMUP: Mosey to get the PAX moving, SSH, WMH, arm circles, windmills, Cherry pickers

THE THANG:
On the track with Coupons, start with:
1. 10 curls
2. 10 overhead press
3. 10 rows
4. 10 block squats
5. Run an ice lap…

Also, every 2 min we do the following during each round:
1. 5 burpees
2. 5 burpees + 5 Merkins
3. 5 burpees + 5 Merkins + 5 WWII
4. 5 burpees + 5 Merkins + 5 WWII + 6 lunges

Mary: LBCs, flutter kicks, oblique crunches, merkins, shoulder taps.

Announcements: Jan 25th – AMBAB; Mar 1st – The ARC

COT: Disruption occurs on both sides of leadership. You have to disrupt others to get them to move past the status quo. But, you have to recognize that pushing others and leading also disrupts your own situation. Find ways to deal with it and overcome it to make your vision a reality.j

Tags: thepatriot, Anchorman, Gherkin, Smokey, Trademark, Strange Brew, citrus

Date: 2025-01-19
AO: mother-ruck-ing
Q: Rambler
PAX: Hightower, Sunny, YNAB, slider, Atlas, K-Pop
FNGs: None
COUNT: 7
WARMUP: equipment mounting
THE THANG: 1 hour ruck through old burke
MARY: round of merkins 10*7
ANNOUNCEMENTS: deep discussion at peets
COT: peanuts has the q at Acropolis tomorrow.

Tags: mother-ruck-ing, Hightower, Sunny, YNAB, slider, Atlas, K-Pop

Date: 2025-01-19
AO: mother-ruck-ing
Q: Kodiak , Popeye
PAX: Red Dawn, Strange Brew, Trademark
FNGs: None
COUNT: 5
WARMUP: let’s get moving
THE THANG: 4 miles around Falls Church, avoiding ice
MARY: none
ANNOUNCEMENTS: none
COT: let’s get coffee

Tags: mother-ruck-ing, Red Dawn, Strange Brew, Trademark

Date: 2025-01-18
AO: olympus
Q: Hightower
PAX: Gherkin, Doodles, Pop Fly, Sunny, Ashe, Peanuts, Roddick, Atlas, Battleship, Yard Sale, YNAB, Po FNGs: None
COUNT: 13
WARMUP:
Movement to warm up then stretches before the Main Event.

THE THANG:
Fellowship jog around high school. 1st stop rear courtyard, each PAX on stump. 2 rounds: 11 incline Merkins, 11 decline Merkins, then 11 dips.
Movement again, Ricky Bobby around school, stop at front door, each PAX on bench. 2 Rounds: 11 incline Merkins, 11 decline Merkins, then 11 dips. Complete the loop with fellowship pace back to stadium parking. Split group into 2 teams for Hand Ball.
Pass, bounce, roll the ball. Can only take 3 steps with ball. Offense cannot enter the goalie box. Stop at half time for flutter kicks and air squats.

MARY:
50 LBC’s

ANNOUNCEMENTS:
Many made for Capital Region.

COT:
New Year’s Mantra: Seek Discomfort
Silent the brain to meditate on how you can better support your family and community.

Tags: olympus, Gherkin, Doodles, Pop Fly, Sunny, Ashe, Peanuts, Roddick, Atlas, Battleship, Yard Sale, YNAB, Po