Category: Uncategorized

Date: 2024-04-17
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette
FNGs: None
COUNT: 2

WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q

15/12/10/8/6/12 rainbows on Q

Mosey between sets

MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
20 reverse crunches

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Baguette

Date: 2024-04-17
AO: theaerie
Q: Rocketman
PAX: Stewie, Lonestar, Jetstream, Chasqui
FNGs: None
COUNT: 5
WARMUP: SSH, Willie Mays Hayes, Cherry Pickers, Butt Kickers, High Knees.

THE THANG:

2 workouts.
19 minutes of each workout.
All music from ’86.

## Workout 1

10 bent over rows
10 sandbag cleans
10 sandbag pull through
8 dive bombers
38 yard sandbag throw

4 rounds in!

## Workout 2

10 KB swings
10 plank jacks, IC
10 decline merkins
8 thrusters
38 yard murder bunnies

3 rounds in, plus one lightning round!

MARY: Grab a coupon, take a seat, and let’s wrap it up!

ANNOUNCEMENTS:

– April 20th: Arlington Outdoor Lab community service
– April 26th: Manion WOD, sign up at https://www.travismanion.org/events/manion-wod/ – Murph prep, sign up at https://themurphchallenge.com/

COT:

And you his son, Belshazzar, have not humbled your heart, though you knew all this, but you have lifted up yourself against the Lord of heaven. And the vessels of his house have been brought in before you, and you and your lords, your wives, and your concubines have drunk wine from them. And you have praised the gods of silver and gold, of bronze, iron, wood, and stone, which do not see or hear or know, but the God in whose hand is your breath, and whose are all your ways, you have not honored.

Daniel 5:22-23 ESV‬ – https://bible.com/bible/59/dan.5.22-23.ESV

Belshazzar was the son of a powerful, commanding king. Belshazzar drank his way through his life, partying the days away. He didn’t build, he consumed. For us today, we should ask ourselves: What am I building? Will kind of legacy will I leave behind? What do I do with what I’ve been given?

Check out the book The Intentional Father.

Tags: theaerie, Stewie, Lonestar, Jetstream, Chasqui

Date: 2024-04-17
AO: horizon-ao
Q: Magoo
PAX: Classified, Fish Fry, Kodiak, 3 mile, Attache’, Disco, Mr Haand, sticks, Brown Bag, SPINAL TAP FNGs: None
COUNT: 11
WARMUP: SSH, break dancer, perfect stretch
THE THANG: 2+ mile tour-du-neighborhood
MARY: bottle opener, LBC, superman merkins, assorted stretches ANNOUNCEMENTS: THIS SATURDAY- Arlington Outdoor Lab Service Day and Workout
COT: We chewed up over 2 miles this morning. On my own I would have walked after 100 yards. Thanks guys.

Tags: horizon-ao, Classified, Fish Fry, Kodiak, 3 mile, Attache’, Disco, Mr Haand, sticks, Brown Bag, SPINAL TAP

Date: 2024-04-17
AO: apollo
Q: Bluegrass
PAX: Obadiah, Nano
FNGs: None
COUNT: 3

WARMUP: Standard stretch plus a lap

THE THANG:
Complete total below in smaller chunks, run to 50 yard line and back between sets 25 burpees
30 big boys
35 thrusters
40 squats
45 curls
50 merkins
1 lap

MARY: 10 rounds of Tobata Mary 40 sec on/ 10 sec off

ANNOUNCEMENTS: bon-a-thon and Murph are comin!

Next Wednesday, Apollo is celebrating our final post! Let’s have a party. Need a crowd.

COT: If a Task can be performed by one man, than there is no reason to form a Team. But when it is too complicated or difficult for a single person acting alone, then people must combine to see it through. And as soon as they do–BOOM–a Team is formed, whether they realize it or not, for a Team is nothing more than a Proximate combination of two or more people formed to perform a specific Mission for the benefit of a Community, an Organization or both.

Tags: apollo, Obadiah, Nano

Date: 2024-04-16
AO: delphi
Q: Rocket
PAX: slider, Obadiah, Megatron, Crop Duster, NOAA, Nano, Blue Steel, Pop Fly, Mounthe, K-Pop, Rocket, Candles FNGs: None
COUNT: 12

WARMUP: typical stuff: SSH, Michael Phelps, Cherry Pickers, world’s greatest stretch, short mosey THE THANG: blackjack.

20 pushups
Run 100 yards
1 sit-up
Run 100 yards

19 pushups
Run 100 yards
2 sit-ups
Run 100 yards

Follow pattern until 1 push-up and 20 sit-ups
Total of 210 pushups, 210 sit-ups, and about 2.25 miles

Those that needed extra credit lunged to 50, moseyed 50, leap frogged to 50, moseyed 50 MARY: not enough time
ANNOUNCEMENTS:
Boneathon – May 26th
Convergence – June 1
Dads camp – June 8
Monthly challenge- post outside region
Saturday – 20 April road cleanup

COT: if you can’t get out of it, get into it!

Tags: delphi, slider, Obadiah, Megatron, Crop Duster, NOAA, Nano, Blue Steel, Pop Fly, Mounthe, K-Pop, Rocket, Candles