Category: Uncategorized

Date: 2024-07-08
AO: hamilton
Q: Gherkin
PAX: AI, Defiance, Jag, Popeye, Spud, Legacy
FNGs: None
COUNT: 7

WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Downdog, World’s Greatest stretch,

THE THANG

Round 1
• 5 V-ups,
• Bear Crawl 18 yards
• 10 Mountain Climbers (IC)
• Run back to endline

Round 2
• Repeat Round 1
• Crawl Bear 18 yards
• 15 Freddy Mercuries (IC)
• Run back to endline

Round 3
• Repeat Round 2
• Crab Walk 18 yards
• 20 American Hammers (IC)
• Run back to endline

Round 4
• Repeat Round 3
• Broad Jump 18 yards
• 25 Flutter Kicks (IC)
• Run back to endline

Round 5
• Repeat Round 4
• Lunge Walk 18 yards
• 30 Leg Raise
• Run back to endline

Round 6
• Repeat Round 5,
• Bear Crawl 18 yards
• 35 WWIs
• Run back to endline

MARY
LBCs

ANNOUNCEMENTS
• Softball signups – Tuesday nights in August
• Ruck and Float – Aug 2nd
• 9-11 Stairclimb – t-shirts, pancake breakfast, keep an eye open for details • Wednesday night going to see Marine Corp Band at the Capital – 7pm

COT
• Today is the 248th anniversary of the first public reading of the Declaration of Independence, which was done simultaneously in Philly, Trenton NJ, and Easton PA.
• Reread it here: https://docs.house.gov/meetings/GO/GO00/20220929/115171/HHRG-117-GO00-20220929-SD010.pdf

Tags: hamilton, AI, Defiance, Jag, Popeye, Spud, Legacy

Date: 2024-07-06
AO: olympus
Q: Peanuts
PAX: Nano, Pop Fly, Popeyes, Roddick, Ashe, Monk
FNGs: None
COUNT: 7

WARMUP: WMH; IW; HB; SSH; DD; WGS; MP; LBACs
THE THANG: You ever have one those workouts where you think about it a lot but you never really seem to pull it all together. This was generally one of those workouts. Granted the pax were not too much in mood to be cooperative, but at the end of the day, yours truly, failed the group. For what we did manage to do we each somewhat did 25 reps of an exercise picked by each pax followed by an overheated, and, at times, a literal “take a knee” style game of UF. MARY: no.
ANNOUNCEMENTS: ruck and float; 911
COT: Another rambling, incoherent pile of garbage. The only good thing that came out of today’s workout is that it motivated a bunch of others to signup for Qs. After all, at all costs, we must avoid this debacle again.

Tags: olympus, Nano, Pop Fly, Popeyes, Roddick, Ashe, Monk

Date: 2024-07-06
AO: freestate
Q: F3 Scabby
PAX: Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd, FNGs: None
COUNT: 8

WARMUP: SSH. IW, Abe Vigoda, Cherry Pickers, Merkin. ~20x each.
THE THANG: ALARM (arm, leg. Abs, fun, Merkin) with coupons on the bball court. 20reps. 2x. Triple Nickel (burpees, MJs; jump squats, shoulder taps; plank jacks, MJs).
Partner playground. (p1/2 bearcrawl p1/2 pull-ups, incline merkins, dips, LBC, step-ups).
No name court exercise (bunny hop to foul line, 1 burpee, lunge walk to 1/2 court, 5 merkins, bunny hop to foul line, 1 burpee, lunge walk to end line, 5 merkins) 2x.
No name court exercise w, coupons (rifle carry to foul line, o/h press, rifle carry to 1/2court, curls, RC to foul line, bent rows, RC to end line, dips). 20reps. 2x. Plank o Rama.
MARY: dolly, rosalita, heels to heaven, flutter.
ANNOUNCEMENTS: July is disability pride month. See F3 Scabby if you’re interested in learning more about Achilles International (guiding athletes w disabilities in running events). August Ruck & float. COT: grateful for the opportunity to lead. Thankful for this group of HIMs!

Tags: freestate, Winston, Horshack, Bachelor, Dave Matthews, DEagle, Drop In, Shepherd,

Date: 2024-07-06
AO: thesandlot
Q: CableGuy
PAX: Popeye, Informant, Forceps, Cam, bogey, 2 percent, Defiance, Roadhouse, Hobbyhorse, Legacy, citrus, Huck Finn, DR from Texas FNGs: None
COUNT: 14
The JG is: Run 3 minutes, stop and do 20 squats/5 burpees/20 merkins x 10 rounds

We explored the urban core of Ballston

Tags: thesandlot, Popeye, Informant, Forceps, Cam, bogey, 2 percent, Defiance, Roadhouse, Hobbyhorse, Legacy, citrus, Huck Finn, DR from Texas

Date: 2024-07-06
AO: thefarm
Q: Sparky_The Farm
PAX: Lumbergh, Firehead, Matthew – Running Man
FNGs: None
COUNT: 4

WARMUP:
THE THANG: 4-mile ruck up and back down the Running Man Trail MARY: Rick
ANNOUNCEMENTS: q covered for MWF
COT: As an adult, we really appreciate what our parents did for vacation planning. It’s a small sacrifice to have to plan your only time off from work around your kids’ activities. It’s part of the job description as a parent- putting your children first.

Tags: thefarm, Lumbergh, Firehead, Matthew – Running Man