Category: Uncategorized

Date: 2024-01-10
AO: horizon-ao
Q: Magoo
PAX: Classified, Purple Rain, sticks, SPINAL TAP, Mr Haand, Attache’, vplaxico FNGs: None
COUNT: 8
WARMUP: toe-touch/up dog/down dog, MPhelps, close-stance squats, Abe Vigoda, perfect stretch
THE THANG:series of coupon exercise/locomotion/Al Gore/Finisher. Featured: blockies, KB swings, Potty Squats, shoulder press, and bear crawls. MARY: Pull-through. Sprint finisher.
ANNOUNCEMENTS: MLK Monday at 0700.
COT: Silent moment and deep breathing

Date: 2024-01-10
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Hightower, Papí, Dos Equis
FNGs: 2 Papí, Dos Equis
COUNT: 5

WARMUP: SSH x 30 IC, Cherry Pickers x 15 IC, Merkins x 10 IC, Imperial walkers x 15 IC

THE THANG: We started with an hourglass mosey/sprint around the pitch (mosey the straights, run the diagonals). Then we moseyed around and through Mosaic, stopping at random to perform different exercises, and finished up back at the AO with some Mary.

MARY: Heels to Heaven

ANNOUNCEMENTS: There is a 2nd F event tomorrow (1/11) at Dogwood Tavern. Check Slack for more details. Get on the Q calendar for Compound and your other AOs!

COT: Reframe your mindset to the positive so you don’t get drug down by the negative things that happen in life.

Date: 2024-01-10
AO: apollo
Q: Bluegrass
PAX: Nano, Juneau, John Clemmer, Peanuts
FNGs: None
COUNT: 5
WARMUP:
SSH
Don Quixote
Arm circles
Willy Mays hays
Daisy Picker
Legs/calf
Stretch what you need

THE THANG:

1. Death Valley.
Start at the goal line, do 12 reps, move of travel to 10 yard line for 10 reps, etc all the way to the other goal line 12-10-8-6-4-2-4-6-8-10-12
12 – Burpees
10 – Merkin
8 – jump squat (Double Scoop)
6 – lunges (hard way)
4 – dry docks
2 – 2 minute Plank
Mode of travel options:
bear crawl / lunge walk / frog jump

2. string of pearls.
Mosey to first spot 5 reps. Mosey to second spot, repeat 5 reps of exercise 1 and add a new 10 rep exercise. Mosey to next spot, repeat previous two exercises and add a third for 15 reps. Go up to 25 reps and then back down.

MARY: no time
ANNOUNCEMENTS: 2nd F tomorrow in Falls Church.
COT: Reach out to someone in his week. We never know how long you have on this earth. It’s easy to say but hard to take that step. Take 10 minutes and make a call. Prayers for healing!

Date: 2024-01-09
AO: atlantis
Q: Bratwurst
PAX: Rick Bobby (F3 NWHWY), Hammerhead, Deflator, True North FNGs: None
COUNT: 5

WARMUP:
Mozied to the dock area.
14×4-count side straddle hop
14×4-count Calf raises
Arm circles, one direction then the other
Arm across the chest
arms behind the head
7x twist bend and rotate
7x woodchoppers
7x dynamic hurdles stretch
2×20-second butterfly stretch
THE THANG:
Sets of 3 workouts, with various crawls in between. Traversed the whole pier and back. Set 1:
○14×4-count forward lunges
○14xAir squats
○14×4-count backward lunges
Bearcrawl
Set 2:
○10xMerkins
○10×4-count Left side Jane Fondas
○14×4-count LBCs
○10×4-count right side Jane Fondas
Crawlbear
Set 3:
○20×4-count side straddle hop
○10xBurpees
○14×4-count good mornings
Bearcrawl sideways (name suggestions?)
Set 4:
○14×4-count crunchy frogs
○14×4-count mountain climbers
○Ring of fire 31-second plank
Sideways crab crawl (tougher than expected; noted for next time) Ran through this entire Set once more, replaced crawls with short runs.
COT: pointed out there was some cyclic nature to the way I designed the workout, linked it to ebb and flow of physical fitness and how we should work our ways out of setbacks.

Date: 2024-01-08
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Chasqui, Jetstream
FNGs: None
COUNT: 4
WARMUP: nooe
THE THANG:
Rucking Conway Robinson State Forest 4.5 miles.
40lb and 50lb sandbags brought for EC.
Pax got ran out into flooded trails 0.5mile in and modified as needed. Midruck performed a round of airsquats. MARY: nope
ANNOUNCEMENTS:
-Late Jan or Early Feb TBD…Sky Meadows Ruck
-Feb 17…GORUCK Tough
-Daily OYO Challenge, see the aerie channel
-Misogi Challenge
-26 mi Star, 75mile in 3months, and other fun things

COT:
Set goals, something hard and make the year memorable.