Category: Uncategorized

Date: 2025-03-19
AO: potomac-rising
Q: Baguette
PAX: Promoter, ShamWow, Tiger Lilly, William Savage, Low key, RA, Groundskeeper, John Kluge, Tom Cox, FIFA (F3 The Capital) FNGs: None
COUNT: 11
WARMUP:
SSH IC 25
Imperial Walkers IC 25
Swing Billies IC 25
Squats OMD 25
Lunges OMD 15 EL
Mountain Climbers IC 25

THE THANG:
OYO – with spotter – 2 coupons/ pax
Coupon Fly x50
Coupon Pullover press x50
Chest Press x50
Skull Crusher x50
Inclined Murkans x50
Dips x50
Repeat till time is called

MARY:
Big boy sit ups x50 OMU
American Hammers IC 25
V-ups 3 OMU
Leg Raises 25 OMU
Freddy Mercury IC 25
LBC IC 25

ANNOUNCEMENTS:

COT:
Mental health – meditate

Tags: potomac-rising, Promoter, ShamWow, Tiger Lilly, William Savage, Low key, RA, Groundskeeper, John Kluge, Tom Cox, FIFA (F3 The Capital)

Date: 2025-03-19
AO: compound
Q: Rambler
PAX: Roddick, Doodles, Poe, Yardbird, Popeyes, Battleship, Big Bird, Skidoos, Sunny FNGs: None
COUNT: 10
WARMUP: SSH. WMH. DD w leg pump. Mountain climbers. Merkins. Table Top Inside Kick. Table Top Reverse Leg Stretch. Potato pickers with toss
THE THANG: kickoff with Ricky Baggy to rainbow garage. Two teams. Send coins from 1st floor to top floor. RemIning pax complete 50x of selected item. All pax to 6th floor for final coin. Ricky Baggy to fake green space. Pair up and complete bear crawl potato push with partner, reverse with crawl bear. Ricky Baggy back to start. MARY: heels to heaven
ANNOUNCEMENTS: apr 5 cleanup
COT: values of my grandparents. Integrity. Walk the talk across your life and in particular with your children. If you can’t keep the promise – hold your promise. From an ethics perspective work everyday to stay true, avoid the easy way that requires a break from your integrity to achieve an outcome – all facets of life.

Tags: compound, Roddick, Doodles, Poe, Yardbird, Popeyes, Battleship, Big Bird, Skidoos, Sunny

Date: 2025-03-19
AO: ignite
Q: Pepco
PAX: Fitz-Hume, Bob the Builder, Walker, Gherkin, Fiddler, Pepco, Enron, Popeye, meister, Goldfish, Kodak, Ice Tea, Legacy, Siren FNGs: None
COUNT: 14
WARMUP: 15 reps of SSH, IW, Hillbillies, RVEs, Don Quixotes, WMH then Down Dog OYO, World’s Greatest, Cobra Kai

THE THANG:
Coupon shuffle across Washington to Madison Park

Fellowship Lap

Dora Set 1 – Reps as a Team – while other PAX does 50 yard lunge walk then mosey back – 100 Overhead Press
– 150 Curls
– 50 Burpees

Fellowship Lap

Dora Set 2 – Reps as a Team – while other PAX does Lt. Dans and then mosey back – 150 coupon rows
– 100 Merkins
– 50 Burpees

Winter / Spring
– 20 Bonnie Blairs
– 30 Yards of Murder bunnies

Coupon Shuffle back to parking lot

MARY: Toy Soldiers, LBCs

ANNOUNCEMENTS: March Madness

COT: Today is the last day of winter. Winter can be cold, lonely and isolating. YHQ has had a tough winter professionally. Spring is coming. Spring promises renewal and new opportunities. While you might not see it today, have confidence that the seeds you are planting today will bear fruit.

Tags: ignite, Fitz-Hume, Bob the Builder, Walker, Gherkin, Fiddler, Pepco, Enron, Popeye, meister, Goldfish, Kodak, Ice Tea, Legacy, Siren

Date: 2025-03-19
AO: theaerie
Q: Lonestar
PAX: Stewie
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Goal line – 5 thrusters
Travel with murder bunnies
10 yd line – 5 thrusters + 10 merkins
20yd line – 5 thrusters + 10 merkins + 20 mt climbers
30 yr line – above + 30 curls
40 yd line – above + 40 squats can
50 yd line – above + 50 big boys
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie

Date: 2025-03-19
AO: thepatriot
Q: Booking
PAX: Boardwalk, Flipper, Big Short, CableGuy, Lazlo, Lucius, Strange Brew, Shake ‘n’ Bake, My Space, Wedding Singer, Short Rib, Memento, DoorDash FNGs: None
COUNT: 14

WARMUP: SSH, IW, HB, MP, CP, DD, Worlds Greatest Stretch, Cobra Kai THE THANG:
20 OH press —- murder bunny to 25 yard line
20 curls—- murder bunny to 50 yard line
20 low rows— murder bunny to 25 yard line
20 squats —- murder bunny to goal line
20 chest press—- sprint to opposite goal line

20 merkins—- lunge walk to 25 yard line
20 big bois— lunge walk to 50 yard line
20 shoulder taps —- lunge walk to 25 yard line
20 mountain climbers—lunge walk to goal line
20 coupon calf raises—- rifle carry to 25 yard line

20 atlas shrugs— rifle carry to 50 yard line
20 swings— rifle carry to 25 yard line
20 around the worlds — rifle carry to goal line
20 leg lifts over coupon—- backwards run to opposite goal line

20 flutter kicks—- bear crawl to 25 yard line
20 WW1 sit ups—- bear crawl to 50 yard line
20 penguin crunches— bear crawl to 25 yard line
20 plank jacks —- bear crawl to goal line
20 derkins—- run a lap

MARY: LBC, Toy soldiers, dirty dog, donkey kicks, Freddy mercury ANNOUNCEMENTS: ncaa tournament squares
COT: take the 10 count pause before you react and articulate your thoughts in a situation

Tags: thepatriot, Boardwalk, Flipper, Big Short, CableGuy, Lazlo, Lucius, Strange Brew, Shake ‘n’ Bake, My Space, Wedding Singer, Short Rib, Memento, DoorDash