Category: Uncategorized

Date: 2024-07-04
AO: 1stf
Q: Legacy
PAX: Cam, Lazlo, Hobbyhorse, Jag, Popeye, SAAS, Heiress, Front Kick, ‘Smores, Front Kick, “Smores FNGs: 2 Front Kick, “Smores
COUNT: 10
WARMUP: SSH, Imp Walk, Hill Billy, RVE/Cherry P, Phelps, Willy Mays Hayes, Downward Dog, WGS
THE THANG: 2 Laps, then (x 2 Rounds) 50 Burpees, 40 KB Swings, 30 Squats, 20 Hand Release Merkins, 10 Pull Ups MARY: N/A
ANNOUNCEMENTS:
COT: Appreciate the many legacies you/we get to enjoy.

Tags: 1stf, Cam, Lazlo, Hobbyhorse, Jag, Popeye, SAAS, Heiress, Front Kick, ‘Smores, Front Kick, “Smores

Date: 2024-07-04
AO: olympus
Q: Pop Fly
PAX: Pom Pom, Megatron, I-Beam, Nano, K-Pop, Hightower, Roddick, Ashe, Monk, Walk-on, NOAA, Peanuts FNGs: None
COUNT: 13
WARMUP: We did. Nano was late. Peanuts was on time for Peanuts

THE THANG: 2 teams and races. Ashe and Roddick were Captains. Ashe picked well. Roddick picked veteran presence.

Ultimate Frisbee

MARY: During Ultimate

ANNOUNCEMENTS: Keep Wopner’s wife in your prayers

COT: The 2nd F is the good stuff

Tags: olympus, Pom Pom, Megatron, I-Beam, Nano, K-Pop, Hightower, Roddick, Ashe, Monk, Walk-on, NOAA, Peanuts

Date: 2024-07-04
AO: edge_of_reason
Q: Quip
PAX: T, Chef
FNGs: None
COUNT: 3
WEATHER:
72° and clear

WARMUP:
5cc Arm Circles
10cc Hairy Rockettes
5cc Michael Phelps
10cc SSH
5cc Cherry pickers

THE THANG:
The Murph (Aussie style)
1mi run
100 pull ups (modified to Australian push-ups due to gate closure) 200 merkins
300 squats
Done in cc of 5-10-15 respectively
1 mi run

MARY:
10cc Am hams
30 sec Plank
Recover recover at 7:05 AM

ANNOUNCEMENTS:

COT:
Safety for neighbors during the 4th
2.0 watch for chef
T for new job starting on Monday to lead well
Quip job search

COFFEETERIA:
Three for coffeeteria at cool coffee in Brookland

Tags: edge_of_reason, T, Chef

Date: 2024-07-03
AO: theaerie
Q: Chasqui
PAX: Lonestar
FNGs: None
COUNT: 2
Warm up:
1 loop
Side straddle hops
Michael Phelps
Bat wings
Leg kickers L/R
Cherry pickers

The Thang:
Set 1:

-Coupon Curls suicides 10-20-30-40-rifle carry back
-5 sets 3-cadence Mountain climber’s w/5 burpees -repeat 5 times —run
-kettlebells swings x25/30
—run
-rows L/R x 25each
—run
-Merkins w/shoulder taps x15
—run

Set 2:
-coupon squats w/curls
—run
-thrusters
—run
-big boy
—run
-burpees
—run

Set 3: Pax mix

OYO Stretching

COT: Parenting

Announcements: See the channel

Tags: theaerie, Lonestar

Date: 2024-07-02
AO: delphi
Q: Peanuts
PAX: Rocket, Walk-on, Ashe, Hightower, K-Pop, Megatron, Monk, Nano, NOAA, Obadiah FNGs: None
COUNT: 11

WARMUP: SSH; merkins; WMH;CP; DD; WGS; MP
THE THANG: teams of 3 for rotation at top and bottom of hill. MARY: resistance sprints with some pax doing Mary
ANNOUNCEMENTS: ruck and float and 911 stair climb
COT: pay today and reap future benefits

Tags: delphi, Rocket, Walk-on, Ashe, Hightower, K-Pop, Megatron, Monk, Nano, NOAA, Obadiah