Category: Uncategorized

Date: 2025-04-24
AO: olympus
Q: Hightower
PAX: Rambler, Nano, Battleship, Ashe, Crop Duster, Peanuts, Rollingstone, Toolbox, Sunny FNGs: None
COUNT: 10
WARMUP:
Motivators start with 5. Then more stretching.

THE THANG:
3 options to choose, different Doors to open. PAX picks a door, then leads the group through series.

Door1: 1/4 lap walk lunge, 50 merkins, 50 SSH

Door2: 1/2 lap run, 50 squats, 50 crunches, 50 calf raises, 50 imperial walkers

Door 3: 50 yard bear crawl, 10 burpees, 20 step ups, 20 derkins

Fellowship lap, recovery from round 1

Open up 2 more Doors.

MARY:
Done with in last round

ANNOUNCEMENTS:
2F tonight Falls Church
Good luck to backpackers, launching tonight
Memorial Day Murph
The Capital Anniversary in June

COT:

Tags: olympus, Rambler, Nano, Battleship, Ashe, Crop Duster, Peanuts, Rollingstone, Toolbox, Sunny

Date: 2025-04-23
AO: horizon-ao
Q: Magoo
PAX: Disco, Purple Rain, Kodiak, vplaxico, Attache’
FNGs: None
COUNT: 6
WARMUP: WMH, Cherry Picker, side slide, Abe Vigoda, fellowship lap
THE THANG: Bearded Lady (man-makers); Carry water to elephants (90lb farmer’s carry); seal jump (squat with weighted ball bounce); Blind Juggler (sand ball toss); roust-a-bout (figure 8 run); and shooting gallery (side shuffle between bell and empty bean can). MARY: can-opener; child’s pose – frog pose
ANNOUNCEMENTS:
COT:

Tags: horizon-ao, Disco, Purple Rain, Kodiak, vplaxico, Attache’

Date: 2025-04-23
AO: thefarm
Q: Running Man
PAX: Firehead, Lumbergh, Sparky, Blue Rudy, Gamecock
FNGs: None
COUNT: 6
WARMUP:
SSHs
Beet pickers
Willy Mays Hayes
Don Quixote
Calf raises
Mosey

THE THANG:
THE THANG
Motivators
Mosey to end of field
5 squats
Walking lunch
10 Bonnie Blairs
Walking lunge
15 merkins
Walking lunge
20 Bulgarian split squats
Walking lunge
25 glute bridges single leg
Mosey to the end
5 plank jacks
Long jumps
10 dips
Long jumps
15 commandos
Long jumps
20 mountain climbers
Long jumps
25 situps
Mosey to end of the field
5 burpees
Crab walk
10 jump ups
Crab walk
15 monkey humpers
Crab walk
20 x factors
Crab walk
25 big boy situps

MARY:
Xs and Os
American hammers

ANNOUNCEMENTS:

COT:
Spent holy week in Ireland, and enjoyed all the old churches. Went to mass in Glenfarne, which I enjoyed, and St Mary’s cathedral in Limerick had the bible on a lecturn where we read about Christ’s resurrection. I’m grateful for the hope of the resurrection and that I’ll get to see loves ones again.

Tags: thefarm, Firehead, Lumbergh, Sparky, Blue Rudy, Gamecock

Date: 2025-04-23
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Groundskeeper, Baguette, Low key
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmill
Imperial walker squat
Calf stretch
Merkin
WMH
Stretch what you need

THE THANG:
200’s – cumulatively accrue 200 of each exercise

curls
overhead press
skull crusher
Taint scraper
Bent over rows

PKs

First pax takes a PK on one of 3 goals: small far away, med closer, large closest

Small make: 1 burpee + ½ field
Small miss: suicides + 10 burpees + full field mosey

Medium make: 5 burpees + ½ field mosey
Medium miss: 15 burpees + full field

Large make: 10 burpees + ½ field
Large miss: 20 burpees + full field

MARY:
30 LBCs
30 Spider-Man’s
20 LBC
20 Spider-Man
10 LBC
10 spider-man

ANNOUNCEMENTS: convergence coming up, encourage all pax to make an effort to post

COT: try to find the silver lining in things. Not easy, but often times good can be found even in the most challenging situations.

Tags: potomac-rising, RA, Groundskeeper, Baguette, Low key

Date: 2025-04-23
AO: thepatriot
Q: Wedding Singer
PAX: Walker, Memento, Fiddler, Periscope, bogey, Booking, citrus, Legacy, Piano Man, Rim Fire, Boardwalk, Enron, Big Short, Strange Brew, SAAS, CableGuy, Lazlo, Ice Tea, Lucius, Shake ‘n’ Bake, Tea Party, Coconuts, sticks, Prestige FNGs: None
COUNT: 25
WARMUP:
SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, Worlds Greatest Stretch

THE THANG:
Mosey to front of Yorktown
10x Step Ups IC
10x Derkins
10x Step Ups IC
10x Dips
10x Step Ups IC
10x Derkins

Partner up

Mosey to Stumbling Stones

Mosey to Hill on Harrison
5 rounds of partner hill repeats with Merkins, Squats, Shoulder Tap, Lunges, Mountain Climber.

Mosey to Field

MARY:
LBC, Freddy Mercury, Side Plank Leg Lifts, Bird Dog, Dirty Dog, Donkey Kick, Superman, Flutter. Closing stretch

ANNOUNCEMENTS:
Happy hour on Thursday. Q School on Friday. announcements

COT:
Thanks for taking that “field trip” to the Stumbling Stones at Harrison & Little Falls. This small memorial right in our neighborhood serves as reminder and a lesson about enslaved workers who lived in Arlington before us. There’s always more valuable history to learn, and sometimes it’s uncomfortable.

Tags: thepatriot, Walker, Memento, Fiddler, Periscope, bogey, Booking, citrus, Legacy, Piano Man, Rim Fire, Boardwalk, Enron, Big Short, Strange Brew, SAAS, CableGuy, Lazlo, Ice Tea, Lucius, Shake ‘n’ Bake, Tea Party, Coconuts, sticks, Prestige