Category: Uncategorized

Date: 2024-04-12
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
WARMUP:
8 Side Straddle HOP Squares
8 imp Walkers
8 hillbills
8 WMH
8 trunk bends
8 snowboarders
8 forward Lunges

THE THANG:
Amphitheater Crawls
Alternating OYO Crawl Bear- Bear Crawl – Crab Walk – Duck Walk In between each lap mix in 1 to 3 exercises
10 Side Straddle Hops
10 Air Squats
10 Fwd Lunge
17 Merkins
10 Dirty Dogs
10 Knee Sweepers
10 Plank-to-Torso Taps
47 Plank Jacks

MARY: Outta Time
ANNOUNCEMENTS: Good news on the homefront (Re: Ms. Lillian)
COT: let’s stay true to our spiritual practices in the midst of society’s tug to the totally secular

Tags: atlantis, Smokee, Windtalker

Date: 2024-04-12
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Hightower, Old Bay, Shake ‘N’ Bake, Arson, Spud, Popeyes, Strange Brew, Hobbyhorse, bogey, citrus, Ice Tea, Legacy, Booking; Overthrow; Jenner; Groundhog; Pepco; Fritz-Hume; Pillsbury; MySpace;, None FNGs: 1 None
COUNT: 22

WARMUP: SSH; DQ; MP; CP; WMH; DD; KK
THE THANG:

Sets 1 & 2 (repeat):
-Lap;
-50 yds (10yd broad jump + 10 burpees, 10yd lunge + 10 V-ups, 10yd reverse lunge + 10 burpees, 10yd right-side SS Squat (aka space invader) + 10 V-ups, 10yd left-side SS squat + 10 burpees); -50 yds (10yd bear crawl + alternate 10 merkins and 10 shoulder taps)

Set 3:
-Lap;
-100 yds (10yd broad jump + 10 WWI; 10yd lunge + 20 LBC; 10yd reverse lunge + 10 DK-R, 10yd right-side SS Squat + 10 DK-L, 10yd left-side SS squat + 10 CR); 10yd broad jump + 10 SP-right leg lift, 10yd lunge + 10 SP-left leg lift, 10yd reverse lunge + 10 AH; 10yd right-side SS Squat + 10 GP, 10yd left-side SS squat + DD/KK)

Finish: Lap

MARY: None

ANNOUNCEMENTS: Sandlot tomorrow; look for blasts on CSAUP upcoming and training; Boneathon; Prayers for brothers Lazlo and @Defiance and their families; good memories re Major Payne.

COT: The little things. Q was reconnected with a former colleague this week who shared appreciation for how early investment in her career—basic things like taking a few extra minutes to explain things, showing genuine interest in her development, and giving a push/helping hand when needed—really changed the trajectory of things for her. The experience reminds us not to lose sight of how much the little things we can do for others can really make a difference.

Tags: thepatriot, CableGuy, Hightower, Old Bay, Shake ‘N’ Bake, Arson, Spud, Popeyes, Strange Brew, Hobbyhorse, bogey, citrus, Ice Tea, Legacy, Booking; Overthrow; Jenner; Groundhog; Pepco; Fritz-Hume; Pillsbury; MySpace;, None

Date: 2024-04-11
AO: thehighlands
Q: Spud
PAX: Hightower, Hard Knox, Jag, Toolbox, Spud, Katniss, Doubtfire FNGs: None
COUNT: 7

WARMUP: arm circles and potato pickers
THE THANG: 9 exercises – :50 on, :10 rest. 3 rounds with 3 minutes between. During that 3 minutes we did a couple lengths of the pitch. MARY: built in
ANNOUNCEMENTS: bone and thon and such
COT: thanks to the F3 organization. For connecting dudes who care.

Tags: thehighlands, Hightower, Hard Knox, Jag, Toolbox, Spud, Katniss, Doubtfire

Date: 2024-04-10
AO: compound
Q: Popeyes
PAX: Poe, Doodles, Monte Karlo, Yardbird, citrus
FNGs: None
COUNT: 6
WARMUP: SSH, jog around the parking garage with high knees, arm circles, air presses, merkins, frankensteins, karaokes and more merkins. THE THANG:
One Set =
10 pull ups, 20 merkins, 30 body weight squats
run and stair work
10 burpees, 20 merkins, 30 body weight squats
run back to underground garage with pull up bars

3 sets of the above

MARY:
50 Flutter Kicks

ANNOUNCEMENTS:
Bone-A-Thon, Murph, and 4/20 clean up at Olympus

COT: A reminder to be quick to listen, slow to speak and slow to become angry.

Tags: compound, Poe, Doodles, Monte Karlo, Yardbird, citrus

Date: 2024-04-11
AO: edge_of_reason
Q: Quip
PAX: Forest, Socrats, Bottlecap
FNGs: 1 Bottlecap
COUNT: 4
WEATHER:
61° and cloudy

*WARMUP:*
20cc Windmills
15cc SSH
15cc mt climbers
10cc Punch combos
5cc bend and reaches

*THE THANG:*
11s starting with 10 cc lunges (each leg) and 1 OYO merkin
In between bear crawls (steps*), bunny hops (steps*), crab walks, inch worm, long jumps (karaoke, sprints, lunges back) *just run going down the steps

Bonus 20 SC Al Gores

*MARY:*
15cc Am hams
10cc each side Dirty dogs
5cc Spiders dogs
10cc Body saws
Alphabet (“WELCOME TO FFF”)

*ANNOUNCEMENTS:*
-Bros and Beers next Friday (19th) near Herndon VA 7p. Quip has space in his car -help Forrest move on the 27 at 9a

COT:
-Forrest’s move and closing on the house tomorrow.
-Socrats’ 2.0’s sleep training

Tags: edge_of_reason, Forest, Socrats, Bottlecap