Category: Uncategorized

Date: 2025-01-08
AO: thepatriot
Q: Strange Brew
PAX: Boardwalk, 2 percent, Big Short, CableGuy, Lazlo, Wedding Singer, Rim Fire FNGs: None
COUNT: 8
WARMUP: The usual + lap
THE THANG: 1. 11s – Burpees/WWII (slow going in the snow); 2. Divide PAX into 2 – 1/2 sled/body weight exercises; 3. Yell out “burpees” at any time during the workout and the PAX does 5 burpees. 100 burpees total (unofficial) MARY: flutter kicks 30; toy soldiers 30; d-dog/d-kick 20; burpees
ANNOUNCEMENTS: check 3rdf channel for information regarding Arlington Cemetery wreath removal on the 11th; see Summit or backpacking channel for information regarding a n upcoming hike
COT: YHC makes yearly goals that are: 1. Clearly defined and written down; 2. Measurable and 3. Incremental.

Tags: thepatriot, Boardwalk, 2 percent, Big Short, CableGuy, Lazlo, Wedding Singer, Rim Fire

Date: 2025-01-08
AO: ao-the-bullpen
Q: Infinity
PAX: Peloton
FNGs: None
COUNT: 2
Warm-Up: SSHs, IWs, Rockettes, WMHs, LBACs with leg raised, and Mosey

The Thang: Exercises for cold weather—keep warm with these exercises that maximize body movement, heat generation, and burn. These exercises also minimize the amount of contact with the cold ground or cold coupons. – 20 Bonnie Blairs
Mosey
– 10-1 Motivators
Mosey
– 10 Burpees
Mosey
– 20 Jump Squats
Mosey
– 20 Clapping Merkins
Lunge Walk 60m
– 20 Reverse Lunges, IC
Sprint 60m
– 20 OH Claps, IC
– 20 Bulgarian Split Squats, each leg
– 15 Flapjacks, IC
– 10 Speed Skaters, IC

Marvel Avengers exercises:
– 10 Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back)
– 15 Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – 12 Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– 12 War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd) – 20 Pepper Pulse (Squat Jacks with arms in T position at the top)

Mary: Reverse Merkins, Australian Snow Angels, Sweat Angels, and American Hammers.

CoT:
Often, we try to escape our emotions instead of feeling them. However, escape leads to self-medication, usually in unhealthy forms and deprives us of growth. We were meant to feel various forms of being sad, lonely, bored, and stressed as part of our human experience. Allowing these emotions to dwell in us may be uncomfortable, but it is key to learning to cope with them in healthy ways and improving ourselves. We need to learn to embrace our emotions, not escape them. Emotions are part of the human experience.
“Dr. Banner,” Captain America said, “Now might be a really good time for you to get angry.” “That’s my secret, Captain,” Dr. Banner replied, “I’m always angry.”

Bruce Banner had learned to embrace anger and control it, rather than trying to escape it and let it rule him.

“When you feel so mad that you could roar, take a deep breath and count to four.” – Daniel Tiger

Tags: ao-the-bullpen, Peloton

Date: 2025-01-08
AO: hoya-paxa
Q: Daaa Auditor
PAX: Chris Abendroth
FNGs: None
COUNT: 2
Like the mailman, hoya-paxa always delivers a tough workout. No matter the elements. WARMUP: SSHs, ISWs, Merkins, Mountain Climbers
THE THANG:
Station 1: 100 dips, 100 derkins interspersed with Bonnie Blair’s and Sumos Station 2: Daaa Pplar Bear crawl, Balls to the wall
Station 3: Snow Sprints
MARY:
Scissor V-ups, X-factors, Freddie Mercuries, Captain Thor Snow Angels ANNOUNCEMENTS: Abominable Ruck
COT: You are who you surround yourself with. In work, with friends/family, and in civic engagement- who are the ten to fifteen people you spend the most time with? Are they helping you become the best version of yourself?

Tags: hoya-paxa, Chris Abendroth

Date: 2025-01-07
AO: thegeneral
Q: Summit
PAX: citrus, Apples
FNGs: None
COUNT: 3
WARMUP: All IC..SSH, Imperial Walkers, WMH, Michael Phelps, Cherry Pickers, Downward Dog, WGS, Cobra Kai

THE THANG:
Mosey to parking garage
– Tempo Set…All IC…Bulgarian Split Squats (both lets), Copperhead Squats all the way to wheel stop! – Lunge around the upper ramp
– Tabata Set 1: (20 secs work, 10 secs rest X 8)
– Alternate shoulder taps with legs on parking garage ledge & burpees – Mosey around level
– Main Set: Proceed to lower level
– Run from parking wheel stops on one side of garage to the other. On one wheel stop…10 durkins, the other 10 dips.
– PAX continued at AMRAP pace while E”M.5″OM clock runs…at 90 secs…drop and do 3 burpees. Continued for ~7-10 mins (EMOM sets) or roughly as long as Hotel California played…long song! – Mosey around level
– Tabata Set 2: (20 secs work, 10 secs rest X8)
– Alternate mucho lego (BB + squat) & Bobby Hurley touching parking garage concrete ceiling joists

MARY: All IC..American hammers, flutter kicks, plank jacks, and LBCs

Then PAX mosey back to ticket booth at General for COT, POL

ANNOUNCEMENTS: Wreath removal, 1st F activities, and hike in Shenandoah National Park…join channels on Slack for info

COT:
YHC shared wisdom received from mentor that it’s not how you start but how you finish. Passed advice to daughter while supporting her with her first half marathon in December.

YHC also shared inspiration from former President Jimmy Carter who will be laid to rest this week. YHC’s mother held the 38th president in the highest regard much to do with his strong faith and his work post-presidency. Pres. Carter lived a full life making a global difference in many important areas till the very end dying at 100 years old. YHC noted that Carter’s grandson gave remarks at his local memorial service in Georgia and shared the impact of his legacy not only broadly but for his family. YHC pondered question….”what do I want my grandchildren to say about me and my legacy.”

There is still time…as it’s how you finish. Thanks to the PAX for coming out this morning.

Tags: thegeneral, citrus, Apples

Date: 2025-01-07
AO: atlantis
Q: Deflator
PAX: Hammerhead, Bratwurst, Dungeon Master, Smokee, True North, Pong FNGs: None
COUNT: 7
Deflator switched to virtual Q in place of in-person at atlantis. Many normal PAX commute to Atlantis then go to work afterwards, and with Government offices closed, it made sense to shift to virtual. It offered the opportunity to have some from other AOs join as well.

WARMUP: Routine
THE THANG: See picture. I pulled a workout from Pintrest and we did Monday-Thursday in the time allotted. A butt kicker for sure. MARY: Incorporated into the workout.
ANNOUNCEMENTS: N/A
COT: We adapted and stayed safe! Thanks for showing up!

Tags: atlantis, Hammerhead, Bratwurst, Dungeon Master, Smokee, True North, Pong