Category: Uncategorized

Date: 2024-07-26
AO: theaerie
Q: Chasqui
PAX: Just Jim, Rocketman, Stewie, Lonestar, Periwinkle, Justjim, bubblecock, ebag FNGs: 3 Justjim, bubblecock, ebag
COUNT: 8
WARMUP:
Side Straddle Hops
Arm Circles
Michael Phelps
Leg Kickers
Squats
1 lap mosey

THE THANG:
1 minute intervals xPax Rate
Burpees
Merkins
Lunges
Plank
Mountain Climbers
Curls
Rows L/R
Skull Crushers
Kettlebell Swings
American Hammers
Squats

PAX stretch

ANNOUNCEMENTS/COT:
You are never too old to set another goal or to dream a new dream. Keep pushing forward!

9/11 Stair Climb, Haymarket Parade. Check channel for updates.

Tags: theaerie, Just Jim, Rocketman, Stewie, Lonestar, Periwinkle, Justjim, bubblecock, ebag

Date: 2024-08-19
AO: theaerie
Q: Chasqui
PAX: Chasqui
FNGs: None
COUNT: 1
Warmup:
M.Phelps – Side Straddle Hops – Mountain Climbers – 1.5 mosey The Thang:
X3 sets distance start @ Goal Line to 50 & back
Jog 50 – Sprint 50
5 Burpees
Rifle Carry 50 – Suit Case 50
5 Burpees
Curl 50 – Shoulder Carry 50
5 Burpees
Skull Crushers 50 – Baby Carry 50
5 Burpees

1 loop mosey

Mix stretch

COT/Announcements:
Check channel.
Riding Solo – Just Do it!

Tags: theaerie, Chasqui

Date: 2024-08-01
AO: olympus
Q: Megatron
PAX: Rollingstone, Ashe, K-Pop, Blue Steel, Megatron, Monk, Nano, NOAA, Po, Peanuts, Rambler, Higgins FNGs: 1 Higgins
COUNT: 12

WARMUP:
Sides straddle hop, Michael Phelps, air squats, lunges, merkins

THE THANG:
3 rounds 40 or work/10 seconds rest
1. Squats
2. mountain climbers
3. T push-ups
4. block swings
5. split jumps

3 rounds 40 or work/10 seconds rest
1. Rows
2. Lateral lunge
3. Push-up row.
4. Lunge with twist
5. Push press

MARY:
Light stretching

ANNOUNCEMENTS:
9/11 Stair climb
Ruck and float
Monthly challenge for stairclimbing

COT:
Managing expectations. We are in charge of our own expectations of a situation/interaction. And own the responsibility to communicate them clearly. only through clear communication can we manage to avoid the hurt that comes with unmet expectation.

Tags: olympus, Rollingstone, Ashe, K-Pop, Blue Steel, Megatron, Monk, Nano, NOAA, Po, Peanuts, Rambler, Higgins

Date: 2024-08-01
AO: edge_of_reason
Q: Gherkin
PAX: Quip, Bottlecap (Jerry)
FNGs: None
COUNT: 3
WARM UP
SSH, Imperial Walkers
Hillbillies, Willie Mays Hays, Downdog, World’s Greatest stretch

THE THANG
6 rounds of HIIT.
20 seconds of work and 10 seconds rest, for 4 minutes. 1 minute of rest between each round.

Round 1
Shoulder taps & Mountain Climbers

Round 2
Freddie Mercuys & American Hammers

Round 3
High Knees & Jump Squats

Round 4
Merkins & Burpees

Round 5
Squats & Side Straddle Hop

Round 6
Shoulder Taps & Mountain Climbers

MARY
LBCs
Flutter Kicks

ANNOUNCEMENTS
Register for the 9-11 Stair climb & buy a t-shirt, links to both are at #sept11stairclimb channel

New Wednesday AO – Hoya Paxa – starting in Georgetown next month, keep an eye open for it.

COT
YHC got so carried away with announcements that he forgot the COT – but here it is:

Staying in shape doesn’t have to be time consuming. Dr. Izumi Tabata (born 1956) the Dean at Ritsumeikan University Graduate School of Sport and Health Science Japan found that a 4 minute HIIT workout (20 sec on and 10 sec off) 5 days a week for 6 weeks resulted in greater aerobic improvement than a moderate, hour long workout over the same period.

Life can get busy and it’s easy to fartsack it or put your workout on the shelf, but don’t let that happen. We did 24 minutes of HIIT today, but you can make a difference in only 4 minutes per day! Your health is worth it!

Tags: edge_of_reason, Quip, Bottlecap (Jerry)

Date: 2024-07-31
AO: compound
Q: Hightower
PAX: Peanuts, spartan, Big Bird, Obadiah, Roddick, Skidoos, Catus, Strings FNGs: 1 Strings
COUNT: 9

WARMUP:
A few warm up exercises and several stretches to loosen up. THE THANG:
Split the group into 2 teams, set balls in the middle of tennis courts. Each team starts at end line, then grabs balls to start Dodge Ball. If you get hit or you ball gets caught, you’re out. Return to your baseline, then bearcrawl across to the opposite baseline, then join the other team.
Intermission when no one left on 1 team. We took 3 intermission breaks. During breaks PAX performed: shuttle runs, flutter kicks, merkins, etc.

MARY:
Alphabet leg lifts.

ANNOUNCEMENTS:
Ruck & Float this weekend
Sept 11 stair climb
9/11 shirt order open, closes 8/4.

COT:
Asking for continued prayers for Wapner, his wife that’s been in hospice and their young children.
Gratitude for our parents and the sacrifices they went through to give us opportunities we enjoy today.

Tags: compound, Peanuts, spartan, Big Bird, Obadiah, Roddick, Skidoos, Catus, Strings