Category: Uncategorized

Posted on

thepatriot Assorted Doras

Date: 2024-11-25
AO: thepatriot
Q: Big Short
PAX: Wedding Singer, Sunshine, Roadhouse, Prestige, bogey, Enron, My Space, Rufus, Ice Tea, Boardwalk, Groundhog, Anchorman, CableGuy, SAAS, Rim Fire, Fitz-Hume, Strange Brew, Lazlo, Skymiles FNGs: None
COUNT: 20
WARMUP: dynamic warmup of moseying around the track with short sets of exercises.

THE THANG: Begin with tabata (HIIT) with 20 seconds of exercises and 10 seconds of rest. Eight exercises (4 minutes) in total with a combination of squats, elwoods, lunges, mountain climbers, mercans and burpees.

Next, split into pairs for dora consisting of 75 of each of dercans, shoulder presses and curls.

Last, divide into groups for three rounds of three-person dora. – Round 1: 75 each of WWIIIs and Kraken burpees
– Round 2: 75 each of cactus jump squats and plank jacks
– Round 3: 100 each of coupon squats and mercans

MARY: assorted exercises

ANNOUNCEMENTS: turkey trot at Olympus

COT: “Talent sets the floor. Character sets the ceiling.”

Tags: thepatriot, Wedding Singer, Sunshine, Roadhouse, Prestige, bogey, Enron, My Space, Rufus, Ice Tea, Boardwalk, Groundhog, Anchorman, CableGuy, SAAS, Rim Fire, Fitz-Hume, Strange Brew, Lazlo, Skymiles

Posted on

thefarm FOS at the Farm

Date: 2024-11-24
AO: thefarm
Q: Sparky_The Farm , F-No, Firehead
PAX: F-No, Firehead
FNGs: None
COUNT: 3
WARMUP: Ruck
THE THANG:
Did foreign object sweep around the field with ruck sacks on. Lots of squats and Derrick. MARY: na
ANNOUNCEMENTS: Firehead has Monday Q. Wednesday anybody?
COT: We have to know our environment and the situation in order to better react to changing conditions.

Tags: thefarm, F-No, Firehead

Posted on

mother-ruck-ing What are you doing for Thanksgiving?

Date: 2024-11-24
AO: mother-ruck-ing
Q: Ice Tea
PAX: Hightower, Sloth, Strange Brew, Lazlo, Jag, Boardwalk
FNGs: None
COUNT: 7
WARMUP: Nah

THE THANG: New 3.4 mi. rucking route through Falls Church up Mt. Daniel where the air is quite thin at 454ft of elevation.

MARY: Coupon merkins and flutter kicks

ANNOUNCEMENTS: That was a cool route.

COT: Happy Thanksgiving everyone! :turkey:

Tags: mother-ruck-ing, Hightower, Sloth, Strange Brew, Lazlo, Jag, Boardwalk

Posted on

freestate 2nd Annual Nathaniel Kronisch Memorial Beatdown

Date: 2024-11-21
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Walkers
Cherry Pickers
Stretch what you need for 1 min

THE THANG:
Knees
• high knees 10 IC fast feet 10 IC high knees 10 IC fast feet 10 IC • 20 Coupon squats OMQ
• 20 Non coupon squats OMQ
• 10 backward leg lifts left leg
• 10 backward leg lifts right leg
Running
• Burpee sprints: 4 burpees, full black top length wide sprint and back, 4 burpees • Slowww blacktop Mosey
• Burpee sprints: 3 burpees
• Slowww Mosey
• Burpee sprints: 2 burpees
• Slowww mosey
• Burpee sprints: 1 burpee
On my ups
• 25 Shoulder press OMQ
• 20 cleans OMQ
• 15 taint scrapers OMQ
• 10 Merkins OMQ
• 5 blockies OMQ
Now we heal (30 sec count)
Intense
• 10 down dog merkins with 2 push ups SC
• 50 Chest press OMQ
• 10 down dog merkins with 1 push up SC
• 50 chest press OMQ
Side straddle hops
• 50 omq
• 10 sec rest
• 40 OMQ
• 10 sec rest
• 30 OMQ
• 10 sec rest
• 20 OMQ
• 10 sec rest
Crunches
• 40 lbcs OMQ
• 10 sec rest
• 30 lbcs OMQ
• 10 sec rest
• 20 lbcs OMG
• 10 sec rest
• 10 lbs OMG
Hind legs
• 30 bend overs WC OMQ
• 10 secs rest
• 20 bend overs WC OMQ
• 10 secs rest
• 10 bend overs WC OMQ

MARY:
Freddie Merkury
Big Boy Sit Ups
Flutters

ANNOUNCEMENTS:
Next wed at Potomac rising AO we will start at 6a and do the Kronisch again except this time all family and friends are welcome. We’ll work out for 45 min then do coffeteria in the parking lot for 20-30 min before walking to the field to play a turkey bowl. Anyone is welcome!

COT:
This beat down is in honor of my late friend Nathaniel Kronisch. He passed suddenly last year around this time from a brain aneurysm. He left behind a wife (Jill) and two daughters (Cora & Faye). He was a good dad and good friend. Hold those you love close and make sure they know you love them.

Tags: freestate, Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon