Category: Uncategorized

Date: 2024-08-21
AO: compound
Q: Poe
PAX: Hightower, Big Bird, Rambler, Yardbird, Roddick, Popeyes, Skidoos, Cactus FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Night Clubs, LBACs, Michael Phelps, IW, Cherry Pickers, WMH, Down Dog, WGS, Cobra, lap around field

THE THANG: Mosey across parking lot and through closest garage

Bear Crawl District Ave to Target, about 1/4 mile, stopping every so often for an exercise

Stroll to garage, run to top, merkins, run down to “grass,” B-O-M-B-S, back to garage, run to top, squats, run down to “grass,” dips, step ups, mosey back to field

MARY: LBCs, side plank dips, starfish

ANNOUNCEMENTS: 9/11 stair climb, HH 8/22 in Burke, AT hike weekend of 10/18

COT: one of my first workouts in 2018 was the 400M bear crawl and I couldn’t do it (not even close). 6 years later it was very doable. Keep making progress every day.

Tags: compound, Hightower, Big Bird, Rambler, Yardbird, Roddick, Popeyes, Skidoos, Cactus

Date: 2024-08-22
AO: olympus
Q: Hightower
PAX: K-Pop, 5K, Po, Crop Duster, Peanuts, Toolbox, Blue Steel, Gadget, Pop Fly, Monk, NOAA, Higgins, Mounthe FNGs: None
COUNT: 14

WARMUP:
Dynamic stretching, then fellowship jog into rear courtyard to stretch a bit more.

THE THANG:
Fellowship jog towards Lake Braddock, stopping a few times for merkins, air press, calf raises, and more merkins. Total we got in around 2.5 miles.

MARY:
LBS & Penguin taps

ANNOUNCEMENTS:
2F tonight at Glory Days
Sept 11 stair climb
Prayers for Doodles, Dunder and Mounthe’s M in their recovery

COT:
Break from the Norm, need a little Disruption to get uncomfortable to grow and learn. For some it’s just coming out to F3, for others it’s doing things out of the normal routine. Thanks for helping me prepare for 1/2 marathon, I really don’t enjoy running.

Tags: olympus, K-Pop, 5K, Po, Crop Duster, Peanuts, Toolbox, Blue Steel, Gadget, Pop Fly, Monk, NOAA, Higgins, Mounthe

Date: 2024-08-22
AO: edge_of_reason
Q: Quip
PAX: Lindy, Pirmanti (F3 DR-VA)
FNGs: None
COUNT: 3

WEATHER:
a cool 55°

WARMUP:
10cc SSH
10cc Mt Climbers
10cc apagotas
10cc squats
10cc hillbillies

THE THANG:
Burpees to Thunderstruck (33 total count)

10reps 20yds 10reps… (and run to the endzone and back):
Squats cc
Mt climbers cc
Am hams cc
Ssh cc
High jumps
(x3 with mix of running, bear crawls, crab walks, karaoke, crawl bears, lunges, reverse running, side crab walks)

Filler with:
10 burpees oyo
Merkins to Roxanne
10 burpees oyo
5 moguls cc + 5 burpees oyo
10 burpees oyo

MARY:
30 sec
Superman
(Freddie) Mercury 15 cc
Al gores
Side planks
High Plank

Total of 68 burpees were completed, no pax were harmed in the making of this beatdown.

ANNOUNCEMENTS:
9/5 PT test at Edge of Reason
9/11 stair climb at Lincoln memorial

COT:
-Prayers for a newer pax Broadway in VA who just lost his M
-Quip’s job switch/search

Tags: edge_of_reason, Lindy, Pirmanti (F3 DR-VA)

Date: 2024-08-21
AO: back_blasts
Q: Spartan
PAX: Daaa Auditor, Horshack
FNGs: None
COUNT: 3
WARMUP:
8 count motivators
For 3 mins:
30 seconds of bboys
30 seconds of hollow holds
10 burpees
20 big boys
30 squats
Mosey from Volta to the top of the Exorcist stairs

THE THANG:
AMRAP
10 burpees
20 big boys
30 squats
Go down the stairs
Repeat the exercises and run back up

4 minute tabata (20 seconds/ 10 seconds)
Squats, hold in down squat position during 10 second rests

MARY:
Flutter Kicks IC
Scissor Kicks IC

ANNOUNCEMENTS:
9/11 Stair Climb coming up

COT: Thanks for coming to the soft launch. It’s a lot better to do things together. As a new school year starts, I’m reminded of how insecure I was as a freshman and reminded that fighting against insecurity is ongoing. It takes work and helps when you have other friends to do it with.

Tags: back_blasts, Daaa Auditor, Horshack

Date: 2024-08-21
AO: thepatriot
Q: My Space
PAX: Big Short, Boardwalk, bogey, Bone, CableGuy, Couch Potato, Flipper, Lazlo, My Space, Prestige, Strange Brew, Wedding Singer, @sunshine, @defiance, @spud FNGs: None
COUNT: 15

WARMUP: the usual.
THE THANG:
4 Rounds:
50 Overhead press
40 Air Squats
30 Merkins
20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
10 Burpees
Run around the school (.33miles)

MARY: none. We do no Mary on Iron Pax days
ANNOUNCEMENTS: 9/11 on 9/11. Dinner on 9/10
– COT: in trying to help our 16 yrld through the emotions of tearing his ACL/MCL, we have continually told him that god only gives you what you can handle, god always has a plan, and when one door closes another opens but you need to be open to it. This has been just as much for us as it has for him. Recently, as he has been very frustrated that he is missing the football season, he has begun to oil paint as an outlet and has found it really rewarding. We have been able to use this as an example that if not for the time he now has, he would never have discovered this life long outlet and hobby (He rolls his eyes as all 16 yrlds would at that). Just a silly story to remind us all that it is important to have faith and try and find the good in a challenging times.

Tags: thepatriot, Big Short, Boardwalk, bogey, Bone, CableGuy, Couch Potato, Flipper, Lazlo, My Space, Prestige, Strange Brew, Wedding Singer, @sunshine, @defiance, @spud