Category: Uncategorized

Date: 2024-04-19
AO: thepatriot
Q: Legacy
PAX: Skymiles, Smokey, Overthrow, Strange Brew, Bone, Boardwalk, Flipper, Fish Fry, Lazlo, Shake ‘N’ Bake, Popeye, Ice Tea, CableGuy, bogey, My Space, Booking, Fitz-Hume, Short Rib, 2 percent, Hobbyhorse FNGs: None
COUNT: 21
WARMUP: SSH, Imp Walker, Hill Billy, Little Bitty Arm Circles (forward and reverse), Cherry Pickers, Michael Phelps, Willy Mays Hayes, Downward Dog, WgS
THE THANG: Line coupons up on the sideline then a 30-minute AMRAP consisting of this large circuit: Side A, 1 Kraken Burpee, 9 Freddy Mercuries (IC), 8 Merkins, 4 Bonnie Blairs (4 count), then run to far sideline and back, then Side B: 1 Blockee, 9 coupon flutters (IC), 8 overhead press, 4 coupon lunges (with both one L and one R constituting one rep), then a LAP around the track, repeat AMRAP for 30 minutes MARY: Got some in above
ANNOUNCEMENTS: BONEATHON 5/26 starting/finishing at the running store in FC. MURPH 5/27 out at GMU. CONVERGENCE is JUNE 1 at 0700 on ROOSEVELT ISLAND
COT: The lyrics to “Glory Days” are depressing: people living in the past. Don’t dwell on either your past success or past failures. Don’t let past failure define you. Don’t let past success confine you. Don’t re-live your Glory Days—come out here with us and make more! SYITG!

Tags: thepatriot, Skymiles, Smokey, Overthrow, Strange Brew, Bone, Boardwalk, Flipper, Fish Fry, Lazlo, Shake ‘N’ Bake, Popeye, Ice Tea, CableGuy, bogey, My Space, Booking, Fitz-Hume, Short Rib, 2 percent, Hobbyhorse

Date: 2024-04-19
AO: horizon-ao
Q: 3 mile
PAX: Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop FNGs: 2 Sparky, Bellhop
COUNT: 12
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Billy Madison – add 11 reps of exercise for each grade, accelerated high school, maybe GED?
– Grade K – SSH, 1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – j los, 7 – break dancers 8 jumps squats 9 burpees 10 Imp Walkers 11 monkey humpers 11 flutter kicks x 30 12 LBCs x 50 MARY: Flutter kicks
ANNOUNCEMENTS: lots
COT: my youngest turned 7. I never knew how much i wanted a daughter till she came out of the womb. She is maddening and amazing. We’re always trying to be our best selves for our kids. F3 helps. Thanks for coming out.

Tags: horizon-ao, Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop

Date: 2024-04-19
AO: theaerie
Q: Lonestar
PAX: Passport
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
Mosey

THE THANG:
10 sets and move down the field w/
10 thrusters
10 curls
10 squats
10 merkins
10 abs
10 yd murder bunnies

MARY:
ANNOUNCEMENTS:
PAX community service on Saturday
COT:
Keep on keeping on

Tags: theaerie, Passport

Date: 2024-04-18
AO: olympus
Q: Peanuts
PAX: Blue Steel, Crop Duster, Mounthe, ToolTime, NOAA, K-Pop FNGs: None
COUNT: 7

WARMUP: SSH; WMH; CP; DB; merkins; MP; HSS; DD; WGS; groins
THE THANG: split up. Three stations
1. Mosey to Bruin
2. Farmers carry up and down ramp until 1 gets back
3. Stair climb until 1 returns
Rotate through
Do it again but different:
1. Run to end of parking lot; 10 burpees; Bernie sanders back 2. Curls while you walk ramp
3. BSS with block
Rotate through
Ran the four squares of the parking lot. Found some cones and tested our sobriety.
Circle up and do a round of curls, calf raises, KB swings – each pax calls 5x or 10x for calf raises MARY: yep
ANNOUNCEMENTS: lots
COT: get outside your comfort zone.

Tags: olympus, Blue Steel, Crop Duster, Mounthe, ToolTime, NOAA, K-Pop

Date: 2024-04-18
AO: edge_of_reason
Q: Chef
PAX: Forest, Quip, Bottlecap
FNGs: None
COUNT: 4

WARMUP:
15 side straddle hops IC
2 jump squats on Q
10 high knees IC
2 jump squats 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 Hayes (Side Lunges)
Jog around field

THE THANG:

THANG 1 – The Superladder
Minimal rest between exercises in a set, 30 seconds rest between sets Could try close grip inclined pushups instead of bench dips
Superladder Set #1: 1 Pull Up, 3 Dips
Superladder Set #2: 2 Pull Up, 6 Dips
Superladder Set #3: 3 Pull Up, 9 Dips
Superladder Set #4: 4 Pull Up, 12 Dips
Superladder Set #5: 5 Pull Up, 15 Dips
Superladder Set #6: 5 Pull Up, 15 Dips
Superladder Set #7: 4 Pull Up, 12 Dips
Superladder Set #8: 3 Pull Up, 9 Dips
Superladder Set #9: 2 Pull Up, 6 Dips
Superladder Set #10: 4 Pull Up, 12 Dips

THANG 2 – The Superlegger
MCs = Mountain Climbers
Superladder Set #1: 3 Squats, 3 MCs
Superladder Set #2: 6 Squats, 6 MCs
Superladder Set #3: 9 Squats, 9 MCs
Superladder Set #4: 12 Squats, 12 MCs
Superladder Set #5: 15 Squats, 15 MCs
Superladder Set #6: 15 Squats, 15 MCs
Superladder Set #7: 12 Squats, 12 MCs
Superladder Set #8: 9 Squats, 9 MCs
Superladder Set #9: 6 Squats, 6 MCs
Superladder Set #10: 12 Squats, 12 MCs

Can mixup sets with inverted rows and merkins

MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
30sec Plank

ANNOUNCEMENTS:
– Bros and Beers tomorrow at 7pm in Herndon! See Signal chat for more details (message me if you’re not on that). – Prayers for:
– Forest and his M as they pack and prepare to move into their new house! – Quip as he thinks about job prospects
– Bottlecap as he finishes a big paper this week.
– Chef and M as they visit family, and for M’s grandma in poor health.

Tags: edge_of_reason, Forest, Quip, Bottlecap