Category: Uncategorized

Date: 2024-01-17
AO: thepatriot
Q: Lazlo
PAX: CableGuy, Strange Brew, My Space, Big Short, Hobbyhorse, Wedding Singer, bogey, Boardwalk FNGs: None
COUNT: 9
It was cold and snowy so we did things that you do in the cold and in the snow. The Q was a little concerned at first because the pax were so bundled up he had no idea who was there. FNGs? Infiltrators? Oh well. Give em a good beatdown and it’ll work out ok.

WARMUP: stealing a page from the book of @citrus we alternated a warmup exercise with a set of burpees and coupon tempo squats. The burpee/cts count was 2-4-6-8-10-9-6-4-2

THE THANG: Four groups. Group 1-3 did an exercise while group 4, the timer, pulled a coupon on a rope from midfield to the end zone and back.
Group 1 did a different exercise each set. Magellans, coupon swings, and OH press. Group 2 did tick tock burpees.
Group 3 did calf raises, Moroccan night clubs, and seal claps

Part 2: sled races. Team 1 vs team 2, and team 3 vs team 4. Pull your partner on a sled from mid field to the end zone. Flapjack and return. While the rest of the pax did an exercise.

MARY: flutter kicks, American hammer

ANNOUNCEMENTS: none

COT: Today is national quitters day. The day that Americans are most likely to quit in their New Year’s resolutions. When you make a resolution that makes you better, or is better for your loved ones, commit to it.

Date: 2024-01-17
AO: apollo
Q: Bluegrass
PAX: John Clemmer
FNGs: None
COUNT: 2
WARMUP:
SSH
Arm circles
Willy Mays hays
Legs/calf
THE THANG:
1 lap

Black Jack (210 reps of each)
25 yard run
Air Squat / overhead press w/coupon
20/run/1
19/run/2

1 lap

MARY:
10 merkins

ANNOUNCEMENTS:
Arlington wreath pick-up

COT:
Pain and chaos are barriers to movement because we seek safety which drives us to maintain the status quo. It’s not the pain and chaos we can’t handle, but the fear of those forces. Set your goals and don’t procrastination. Meet those challenges head on.

Date: 2024-01-16
AO: thegeneral
Q: citrus
PAX: Major Payne, Lazlo
FNGs: None
COUNT: 3
WARMUP:
Mosey to the first level of the garage, then 1-2-3-4-5-4-3-2-1 burpees, followed by a warmup exercise (WMH, arm circles, reverse arm circles, cherry pickers, Don Quixotes, IW, hillbillies, Michael Phelps, copperhead squats)

THE THANG:

Moved above ground to the…Thunderdome on top of the garage? See for yourself: https://maps.app.goo.gl/DKekgRKtz6UMX8G1A

With a partner:
50 tick-tock burpees
100 squats DORA
50 tick-tock burpees
150 WWIIs DORA
50 tick-tock burpees
200 calf raises DORA
50 tick-tock burpees
250 LBCs DORA
50 tick-tock burpees

With only 3 PAX, each took turns being the “Tick”. DORA runs were across the court, and PAX were challenged to leave only one set of footprints, sand people style. https://www.youtube.com/watch?v=Gvh3l8K7PX0

MARY: See above.

ANNOUNCEMENTS: Good luck, @maj_Payne!

COT: Humility is important, and good to see lots of caution this morning across the AOs.

Date: 2024-01-15
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, Kodiak, @twelvepoint
FNGs: None
COUNT: 4
WARMUP: ssh. Bend and stretch squats
THE THANG: 4 mile tour of the neighborhood with frequent diversions MARY: not as such.
ANNOUNCEMENTS: nope
COT: beautiful day to be alive

Date: 2024-01-15
AO: thepatriot
Q: 2 percent
PAX: Bone, Major Payne, Legacy, Smokey, Lazlo, Booking, Wedding Singer, Boardwalk, Shake ‘N’ Bake, Ice Tea, citrus, Defiance, Strange Brew FNGs: None
COUNT: 14
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; RVE’s Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: 14 PAX participated in a broken escalator workout. Here’s what we did:
12 exercises, 8 rounds, compounding reps (ascending 1-8), interrupted by 5 minute EMOM – sprint to the opposing goal line and back, then do a perfect snow angel. 1. Merkin
2. Bent over row
3. Coupon thruster
4. Coupon curl
5. Tricep dip
6. Goblet squat
7. WW2
8. Burpee
9. Coupon chest press
10. Bonnie Blair
11. Inch worm
12. Spider Man Merkins

MARY: None

ANNOUNCEMENTS: Stuff

COT: April 3, 1968 – Dr. King gave his last public address to a group of sanitation workers who were on strike in Memphis, TN. The following day he was assassinated.

https://www.afscme.org/about/history/mlk/mountaintop

The last paragraph of his speech is especially poignant and timeless. It serves as a reminder, especially today, that there is still so much more to be done to advance equality for all races. We all must continue to unite to climb this mountain.

“Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it doesn’t matter with me now. Because I’ve been to the mountaintop. And I don’t mind. Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people, will get to the promised land. And I’m happy, tonight. I’m not worried about anything. I’m not fearing any man. Mine eyes have seen the glory of the coming of the Lord.”