Category: Uncategorized

Date: 2024-11-14
AO: olympus
Q: Pop Fly
PAX: Hightower, Hostess, Peanuts, Rambler, Sunny, NOAA, Ashe, Rollingstone, Pop Fly, Bread Sticks FNGs: None
COUNT: 10
WARMUP: The World’s Greatest Stretch + The Scorpion
THE THANG: Stolen from bogey and modified by the Q
Rd 1:
12 Merkins
12 Squats
12 Blockees
12 Calf Raises
Run a lap

Rd 2:
12 Carolina Dry Docks
12 Imperial Squat Walkers
12 Blockees
12 Calf Raises
Bear Crawl to 35-yd line / mosey to end zone / bear crawl to 35-yd line / mosey back to start

Rd 3:
12 KB Swings
12 Windshield Wipers
12 Blockees
12 Calf Raises
Back Pedal to opposite endzone, mosey back.

Rd 4:
12 Derkins
12 Curls
12 Blockees
12 Calf Raises
“No Surrender Lunges” to 30-yd line (Pax Lunge twice and perform a No Surrender. Repeat-O)

MARY: Batwings – hold arms up until Recover
20x LBACs IC forward, 1x 10ct
20x LBACs IC reverse, 1x 10ct
20x Overhead Press IC, 1x 10ct
20x Seal Claps IC, 1x 10ct
20x Overhead Claps IC, 1x 10ct
Recover

MARY: Supermans, Hello Dollys, Pickle Pointers (NOAA finished early), and Pickle Pounders

ANNOUNCEMENTS: Rudy’s 2ndf event on 21 November. Turkey Trot at olympus on 28 November

COT: The Q relayed how while perusing the local backblast channels, he came across Bogey’s recent Q and while reading it, was struck by the quote that was provided, “Pray not for a lighter load, but for a stronger back.” The Q liked this. The Q talked about what this meant to him

Tags: olympus, Hightower, Hostess, Peanuts, Rambler, Sunny, NOAA, Ashe, Rollingstone, Pop Fly, Bread Sticks

Date: 2024-11-14
AO: thehighlands
Q: Hobbyhorse
PAX: LTD, Hard Knox, fred wixson, Traveler, Jag
FNGs: None
COUNT: 6
WARMUP: ssh, iw, hb, wmh, rve, Morocco, Phelps, arms dd
THE THANG: 5 burpees followed by triangle stations.
1 10 no surrender singles Bear crawl
2 15 Merkin. Crawl Bear
3 15 flutter. Side crawl
1A. 15 wwii bear
2A. 15 jump squat crawl bear
3A. 15 shoulder tap side crawl
Lap
Repeat three times
MARY: lbc heal dog donkey fm flutter hands up
ANNOUNCEMENTS: some 5ks
COT: around holidays think about people not present; reach out to them.

Tags: thehighlands, LTD, Hard Knox, fred wixson, Traveler, Jag

Date: 2024-11-13
AO: ignite
Q: Peanuts
PAX: Fitz-Hume, Hobbyhorse, Legacy, Gandalf, Popeye, Goldfish, Kodak FNGs: None
COUNT: 8
WARMUP: SSH; WMH; MP; LBAC; HSS; DD; WGS; CK; Ab Stretch
THE THANG: Ran to Bridge; 1x pax designated :troll:. If :troll: catches you across the bridge 3 burpee penalty for every pax caught. Plus do exercise of :troll:’s choice. Yours truly caught no one in smart fashion. The remaining :troll:s were not as smart, or more devious in nature – subject to interpretation. Ran back to flag. MARY: 80 dips.
ANNOUNCEMENTS: 2nd F galore. Two upcoming 5Ks, some golf event led by K-Pop. Prayers for our brothers. COT: Give thanks during this season. Look for ways to give back.

Tags: ignite, Fitz-Hume, Hobbyhorse, Legacy, Gandalf, Popeye, Goldfish, Kodak

Date: 2024-11-13
AO: ao-the-bullpen
Q: Trolley
PAX: Peloton, Infinity
FNGs: None
COUNT: 3
WARMUP: 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Arm Circles (big and small) each way, 10 WMH, 10 Cherrie pickers, Downward Dog, Cobra Kai, Worlds Greatest Stretch

THE THANG: Toured the infrequently used areas around the bullpens. Moseyed up the hill to field #4, then down the hill to field #1, then up to field #5, and back down to field #2, and finally to the flag pole. Moseyed between stations and did the following exercise: Station 1 = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
Station 2 = 10 Burpees, 20 Diamond Merkins, 30 Calf-Raises, 40 Body Weight Squat, 50sec Plank.
Station 3 = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Body Weight Squats, 50sec Plank.
Station 4 = 10 Burpees, 20 Diamond Merkins, 30 Calf-Raises, 40 Body Weight Squat, 50sec Plank. Station 5 = 10 Burpees

MARY: LBC’s
ANNOUNCEMENTS: none
COT: Built upon the CoT from Infinity on Monday at the Farm regarding Veterans Day, thanking Vets and honoring those who have served. Shared the story of my friend and parishioner Col. William (Bill) Mayall who was a Navigator in a B52 during Vietnam and was shot down during the Christmas Bombings. He was captured, tortured, and then transferred to the Hanoi Hilton where he remained as a POW for nearly 100 days. After the war he was selected by the Joint Chief of Staff to lead the retrieval of any remaining POW’s in Vietnam. He is a prayer warrior now, leading a prayer ministry at my church, and reminds us that there are no atheists in foxholes or POW camps. He said to me and my church that you may not have your health, your family, your friends, and be in isolation with threat of death, but you still have God. Rely upon that strength. Concluded with prayer.

Tags: ao-the-bullpen, Peloton, Infinity

Date: 2024-11-13
AO: hoya-paxa
Q: Summit
PAX: Daaa Auditor
FNGs: None
COUNT: 2
WARMUP: (All IC) SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS, Cobra Kai

THE THANG:
– Mosey-1 fast lap
– Tabata Set 1: (20 secs work/10 secs rest) X 8 sets
– Alternate Blockees & Mucho Lego (BB + Jump Squat)
– Mosey-2 fast laps
– Tabata Set 2: (20 secs work/10 secs rest) X 8 sets
– Alternate Coupon Hops & Blockees
– Escalating 4 Corners (with coupons)
– Corner 1: 5 urkins and murder bunny from sideline of field to midfield – Corner 2: 5 urkins, 10 dips and rifle carry to goal line
– Corner 3: 5 urkins, 10 dips, 15 toe taps (IC) and murder bunny to sideline
– Corner 4: 5 urkins, 10 dips, 15 toe taps (IC), 20 goblet squats and then rifle carry to starting point – Mosey-1 fast lap
– Tabata Set 3: (20 secs work/10 secs rest) X 8 sets
– Alternate cactus jump squats & blockees

MARY: American Hammers (with coupons), flutter kicks, LBCs, moment of grounding on crisp, clear morning

ANNOUNCEMENTS: Turkey Trot…check Slack

COT: “All of life is peaks and valleys. Don’t let the peaks get too high and the valleys too low.” – John Wooden

When YHC thinks of Georgetown…he immediately thinks hoops. Quote from the great John Wooden has been important to him in personal journey. Life has mountains and valleys. Sometimes the mountains can be high and the valleys can be low and the descent can be steep. The key is to learn to live in the middle.

Daaa Auditor provided interesting insight that we are too often comparing ourselves and our lives to others’ mountaintop experiences or their projection of it…based on the social media profiles, etc.

Live life, enjoy the mountains…learn from the valleys….celebrate the journey…..teach others and post at hoya-paxa!!

Tags: hoya-paxa, Daaa Auditor