Category: Uncategorized

Date: 2025-02-05
AO: horizon-ao
Q: Disco
PAX: Kodiak, vplaxico, Classified, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: SSH, Moroccan NC, Abe Vigoda, WMH/CP, D Dog/WGS/Up Dog/Child’s Pose. Primate Humpers (Spider/Chimp/Gorilla) THE THANG: Parking Lot: Coc. Bear Crawl
Liz Warren, Webbicides (w star jumps), Triple pump squats
Wall: step-ups, Mike Tysons, Bulgarian split squats, Aussie merkins. Repeat. Liz Warren, Primate Humpers
MARY: Xs and Os, plank jacks, FMercury, penguins. Shoulder taps, Mtn climbers, bird dogs, Earl Fonda ANNOUNCEMENTS: ARC March 1
COT: Stop and listen.

Tags: horizon-ao, Kodiak, vplaxico, Classified, SPINAL TAP

Date: 2025-02-05
AO: potomac-rising
Q: RA
PAX: Tom Pollak, Promoter, FIFA (F3 The Capital), ShamWow, Groundskeeper, Bachelor FNGs: None
COUNT: 7
WARMUP:
Side straddle hops (Jumping jacks) – 25 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Willy Mays Hays (Side Lunges) – 10 IC

THE THANG:
Part 1: Partner up, one does exercise with coupons while other does lunges across the basketball court. After both have lunged, move to next exercise. Exercise 1: curl
Exercise 2: overhead press
Exercise 3: skull crusher
Exercise 4: bent-over rows

Part 2: Partner up, one does exercise while other does farmer carry with 2 coupons across 2 courts. After both have carried, next exercise. Exercise 1: burpee
Exercise 2: pushup
Exercise 3: supine pushup

MARY:
Freddy Mercuries – 20 IC
Flutter Kicks, 10 low/10 high IC
American Hammers – IC
LBCs – IC
Pushup and plank burnout

ANNOUNCEMENTS:
Superbowl squares
Thursday’s workout at Georgetown

COT:
Suffering we all experience and talk about, it gets us talking, like that DCA crash. CS Lewis said, “God whispers to us in our pleasures, speaks in our conscience, but shouts in our pain: it is His megaphone to rouse a deaf world.” We comfort each other, that’s good and Jesus was a pro at that (see https://www.esv.org/John+11/). But he also said 1) God’s glory would be shown in suffering (see John https://www.esv.org/John+9/) and 2) that it’s a call for us to get right with God (see Luke https://www.esv.org/Luke+13/). This actually solves the problem, and that solution is available to everyone. That’s what gives me hope despite suffering.

Tags: potomac-rising, Tom Pollak, Promoter, FIFA (F3 The Capital), ShamWow, Groundskeeper, Bachelor

Date: 2025-02-05
AO: thepatriot
Q: Boardwalk
PAX: Strange Brew, Lazlo, Big Short, CableGuy, Booking, Ice Tea, bogey, Enron, Lucius, Rim Fire, Shake ‘n’ Bake FNGs: None
COUNT: 12
WARMUP: SSH, CP, SSH, MP, SSH, DD, SSH, CK

THE THANG:

Tabata set:

2 X through below set rotating between jump rope and exercise every 45 sec:

-Jump Rope (50) / Overhead Press (25)
-Jump Rope (50) / Curl (25)
-Jump Rope (50) / Row (25)
-Jump Rope (50) / Rifle Carry (Duration)
-Jump Rope (50) / WWII (25)
-Jump Rope (50) / V-up (25)
-Jump Rope (50) / Penguin Crunch (25)
-Jump Rope (50) / Plank (Duration)

Fellowship lap

MARY: WM, DD, CK

ANNOUNCEMENTS: Super Bowl squares; ARC; toy drive pick up at thepatriot next Wednesday

COT: These are confusing and anxious times for many in civil service. Reach out to those you know and be a resource or lend an ear.

Tags: thepatriot, Strange Brew, Lazlo, Big Short, CableGuy, Booking, Ice Tea, bogey, Enron, Lucius, Rim Fire, Shake ‘n’ Bake

Date: 2025-02-04
AO: delphi
Q: Ashe
PAX: Blue Steel, Peanuts, Atlas, Nano, K-Pop, NOAA, Rambler
FNGs: None
COUNT: 9
WARMUP: 2x around the field, WMH, wgs, dd
THE THANG: up and down the field for progressive exercises at determined intervals. Quick shuffles in between. Burpees, squat thrusts, KB swings, switch over merkins, v-ups etc MARY: burpees, squat thrusts, phelps
ANNOUNCEMENTS: arc, manly book club
COT: resume values v tombstone values

Tags: delphi, Blue Steel, Peanuts, Atlas, Nano, K-Pop, NOAA, Rambler

Date: 2025-02-03
AO: horizon-ao
Q: Poe
PAX: Disco, 3 mile, Kodiak, Kombucha
FNGs: None
COUNT: 5
WARMUP: SSH, LBAC, IW, Michael Phelps, cherry pickers, WMH, down dog, WGS, mosey 1 lap

THE THANG: mosey to side of school, 2 rounds of box jumps, slow deep squats, ski hops

Mosey to paved surface near b-ball court, merkins, big boy situps

Mosey to Disco Hill, 2 rounds of lunge walk up hill, merkins, big boys

Mosey to front of school, 2 rounds of step ups, squats, ski hops

Mosey to Disco Hill, lunge walk up hill, merkins big boys

Mosey to side of school, step ups, squats, ski hops

Mosey back to field

MARY: LBC, side plank dips, bird dogs

ANNOUNCEMENTS: Arc

COT: Theme of the day is preparedness. YHC skiing with his son next week and either skiing all day or every other run if not prepared.

Tags: horizon-ao, Disco, 3 mile, Kodiak, Kombucha