Category: Uncategorized

Date: 2024-10-08
AO: atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Daaa Auditor, True North, Windtalker FNGs: None
COUNT: 6
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey to boardwalk.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run down the boardwalk in between each set. – Derkins and Jump Ups
– Thrusters w/rip rap and Burpees
– Bent Over Rows and Shoulder Press w/rip rap

Mary: American Hammers, Toes to Sky, and Nolann Ryans.

Announcements: Old Rag sunrise hike 10/26, the Grunt CSAUP on 11/9, and new AO (#hoya-paxa) on Wednesdays in Georgetown.

CoT: A new study shows that rapid aging occurs at age 44 and age 60. After these ages, muscle atrophy multiplies, so it is critical to focus on strength training.

“Belief isn’t simply a thing for fair times and bright days. What is belief—what is faith—if you don’t continue in it after failure? Anyone can believe in someone, or something, that always succeeds, but failure, now, that is hard to believe in, certainly and truly. Difficult enough to have value.” – Brandon Sanderson, Mistborn: The Final Empire

Tags: atlantis, Deflator, Hammerhead, Daaa Auditor, True North, Windtalker

Date: 2024-10-07
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Stewie, Peloton
FNGs: None
COUNT: 3
WARMUP:
– Red Solo Cup (every time Toby Keith says “cup” or “up” you do a Burpee. – Mosey to hill with coupon
– Stretch OYO

THE THANG: 11’s
– Round 1
– Blockees at bottom of hill (1-10)
– Deion Sanders up the hill
– Bobby Hurley’s at top of hill (10-1)
– Mosey down the hill
– Round 2
– Handcuff Curls at bottom of hill (1-10)
– Lunge walk up the hill
– SSH (4 count) at top of hill (10-1)
– Mosey down the hill
– Round 3
– Merkins at bottom of hill (1-10)
– Bear Crawl up the hill
– LBC (4 count) at top of hill (10-1)
– Crawl Bear down the hill

MARY:
– Sharon Stones
– Alphabet

ANNOUNCEMENTS:
– PAX on Parade (10.19) – Reach out to Stewie with questions. – Grunt (11.09)

COT: Today is a poem day. One of my favorite poets (Edgar Guest) hits home the idea of never leaving a man behind; making sure that you take the time to be better towards others.

Have You Earned Your Tomorrow

Is anybody happier because you passed his way?
Does anyone remember that you spoke to him today?
This day is almost over, and its toiling time is through;
Is there anyone to utter now a kindly word of you?

Did you give a cheerful greeting to the friend who came along? Or a churlish sort of “Howdy” and then vanish in the throng? Were you selfish pure and simple as you rushed along the way, Or is someone mighty grateful for a deed you did today?

Can you say tonight, in parting with the day that’s slipping fast, That you helped a single brother of the many that you passed? Is a single heart rejoicing over what you did or said;
Does a man whose hopes were fading now with courage look ahead?

Did you waste the day, or lose it, was it well or sorely spent? Did you leave a trail of kindness or a scar of discontent? As you close your eyes in slumber do you think that God would say, You have earned one more tomorrow by the work you did today?

Tags: ao-the-bullpen, Trolley, Stewie, Peloton

Date: 2024-10-07
AO: acropolis
Q: Pumpernickel , Hightower
PAX: Peanuts, Spartan, Crop Duster, Milton
FNGs: 1 Milton
COUNT: 6
WEATHER: “cold and humid” – Crop Duster “it’s awesome” – Hightower
WARMUP: SSH, arm stretches, Michael Phelps, good mornings, arm circles, broga. Mosey around the track. THE THANG:
Part 1: DORA (YHC Q)
Pax paired up.
Round 1 – run to the goal line and back.
100 kettlebell swings
200 deadlifts (romanian or non romanian)
Round 2 – crab walk to 30 and run back
75 overhead press
100 chest press
Round 3 – burpee every 10 yards to 50 and back
100 calf raises
100 merkins across the block
Part Deux (Hightower Q)
PAX circled up and held a squat, split into 1’s and 2’s
1’s lined up on the goal line and ran backwards to the 30.
when they got to the 30, 2’s start chasing them.
Proceed to other goal line, then switch roles.
Did this about 3 times there and back, each time cycling who was chasing who. MARY:
Flutter kicks, LBCs.
ANNOUNCEMENTS:
The Grunt.
COT:
Hightower talked about the importance and value of stepping up to Q seeing as YHC agreed to Q after being inspired by Hightower a few weeks back when he Q’d stair climb prep.
Even if you’re not the smoothest at leading a workout, it’s free, so the PAX are always welcome to a refund. Hightower prayed us out

Tags: acropolis, Peanuts, Spartan, Crop Duster, Milton

Date: 2024-10-07
AO: hamilton
Q: Defiance
PAX: 2 percent, Booking, Flat Tire, Hobbyhorse, Popeye, Legacy FNGs: None
COUNT: 7

WARMUP: Stretching followed by some sprints
THE THANG: Tried out some new exercises with slam balls. Threw them, lifted them, and threw them at each other. Invented Thurpees – throw the ball, do a burpee. Pax alternated exercises while the two slam balls were in use. MARY: American hammers, Vups, and Merkins with the balls.
ANNOUNCEMENTS: hamilton will be regular time next Monday 10/14 despite the federal holiday. The grunt Saturday 11/9 convergence event at 0700 for workout + tour of war memorials.
COT: It’s good to experiment sometimes and see what works. For example, throwing weighted balls at each other in the dark didn’t work. But Mary Balls was effective. Fail fast.

Tags: hamilton, 2 percent, Booking, Flat Tire, Hobbyhorse, Popeye, Legacy

Date: 2024-10-07
AO: thepatriot
Q: Boardwalk
PAX: Jenner, Coxswain, Flux, Roadhouse, citrus, CableGuy, bogey, SAAS, Fitz-Hume, Lucius, Bone, Lazlo, Strange Brew, Hops, @Prestige, @groundhog, @coconuts, @rufus, @skymiles, FNGs: None
COUNT: 20

WARMUP: SSH, MP, AC, WM, WMH, CP, DD, GSE, CK

THE THANG:

Rd 1: 10 Blockees, 10yd BC, 15 Burpees, 10yd BC, 20 Merkins, 10yd BC, 25 Squats,
10 yd BC; 10yd CB, 25 Squats, 10 yd CB, 20 Merkins, 10yd CB, 15 Burpees, 10yd CB, 10 Blockees LAP

Rd 2: 10 WW3, 10yd Broad J, 15 Big B, 10yd Broad J, 20 WW1, 10yd Broad J, 25 LBC, 10 yd Broad J; 10yd Rev Broad J, 25 LBC, 10 yd Rev Broad J, 20 WW1, 10yd Rev Broad J, 15 Big B, 10yd Rev Broad J, 10 WW3
LAP

Rd 3: 10 Thrusters, 10yd LW, 15 BH, 10yd LW, 20 CR, 10yd LW, 25 AP, 10 yd LW; 10yd Rev LW, 25 AP, 10 yd Rev LW, 20 CR, 10yd Rev LW, 15 BH, 10yd Rev LW, 10 Thrusters LAP

MARY: DD, CK

ANNOUNCEMENTS: Old Rag Hike; Grunt

COT: A sincere thanks to all those who reached out to check in on and support Q over the past few tough weeks. :pray:

Tags: thepatriot, Jenner, Coxswain, Flux, Roadhouse, citrus, CableGuy, bogey, SAAS, Fitz-Hume, Lucius, Bone, Lazlo, Strange Brew, Hops, @Prestige, @groundhog, @coconuts, @rufus, @skymiles,