Category: Uncategorized

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

Date: 2024-07-31
AO: horizon-ao
Q: Magoo
PAX: Fish Fry, Mr Haand, Purple Rain, vplaxico, Kodiak, Classified, Attache’, Sparky, Po FNGs: None
COUNT: 10
WARMUP: wmh, ssh, Abe Vigoda, caterpiller merkins, curtsey lunge THE THANG:
Group mosey to bottom of hill, sprint to field.
Younger, fitter, and stubborn PAX use hand weights.
Short set of Mary: Dirt Angels, Can-opener, Punch-Crunch, Heals-to-Heaven, Scissors, ring-o-fire, bird-dog, or jack-knife. 8 Rounds.
MARY:
ANNOUNCEMENTS: 9/11 stair climb. Old Rag Sunrise.
COT: 1 min of quiet contemplation in child’s pose.

Tags: horizon-ao, Fish Fry, Mr Haand, Purple Rain, vplaxico, Kodiak, Classified, Attache’, Sparky, Po

Date: 2024-07-31
AO: thepatriot
Q: SAAS
PAX: Hops, Strange Brew, Skymiles, Coconuts, Couch Potato, Lazlo, Goldfish, Boardwalk, CableGuy, Lucius, Prestige FNGs: None
COUNT: 12
WARMUP: The usual + sun salutation vinyasa. Michael Phelps have been renamed Torri Huskes in honor of our local gold medalist and proud Yorktown alumna.

THE THANG:

YHC provided coupons that the PAX rucked to the amphitheater, including sandbags of 80/60/40/30/20, a 40# ruck, and a 50# cinderblock I named “Bertha”

At the amphitheater, we split into pairs for Dora. One PAX carried a coupon in a loop up around the amphitheater while the other participated in 1 minute AMRAPs of: – SSH
– WW1/2
– Step Up
– Merken
– Squat
– Flutter Kicks
– Burpees
– Shoulder Taps

We did this for 2.5 rounds, then rucked back

MARY: None, we done done.

ANNOUNCEMENTS: 9/11 stair climb, multiple options available

COT:

YHC suffers from depression, and has been taking depressants for 2 years, it has made a huge difference in his quality of life. Last week he had a nasty depressive episode, worst in a while.

More men than ever suffer from depression, and fitness/medicine/camaraderie can help. I’m an open book; if you have questions or want to talk, shoot me a DM or grab me after a workout.

Tags: thepatriot, Hops, Strange Brew, Skymiles, Coconuts, Couch Potato, Lazlo, Goldfish, Boardwalk, CableGuy, Lucius, Prestige

Date: 2024-07-31
AO: thefarm
Q: Sparky_The Farm
PAX: Matthew – Running Man
FNGs: None
COUNT: 2

WARMUP: ssh, Michael Phelps, beet pickers, calf stretch
THE THANG:
Merkins
Australian Snow angels
Low squat hold
Carolina dry docks
Squats
Reverse lunges
Leg lifts
High knees
Kicks
Strikes
Jump squats
Low plank
MARY:
Rosalitas
Flutter kicks
LBCs
Suzanne Sommers
ANNOUNCEMENTS: Chile has Q Friday
Ruck Saturday
COT:
Lack of motivation actually lack of clarity. You need concrete plan to start to achieve goals. If you want to workout early, next your goal is to get out of bed at 5 am. That’s clear. Thanks to B Roll for the COT idea

Tags: thefarm, Matthew – Running Man

Date: 2024-07-31
AO: ignite
Q: Gherkin
PAX: meister, Ice Tea, Legacy, Popeye, Kodak
FNGs: None
COUNT: 7
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

#ignite gear is going live soon on the mudgear channel – get yours before they’re gone!

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

COT
Staying in shape doesn’t have to be time consuming. Dr. Izumi Tabata (born 1956), currently the Dean at Ritsumeikan University Graduate School of Sport and Health Science in 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. Your health is too important not to make time for at least 4 minutes per day.

Tags: ignite, meister, Ice Tea, Legacy, Popeye, Kodak