Category: Uncategorized

Date: 2024-08-14
AO: potomac-rising
Q: Baguette
PAX: Mechanic, FIFA (F3 The Capital), Promoter, Low key
FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• High Knees x 25 IC
• Butt Kicks x 25 IC of

THE THANG:
1 min Push-ups
1 min rest
1 min Squats
1 min rest
1 min Crunches
1 min rest
1 min Pull-ups
1 min rest
1 min Burpees
1 min rest

5 min jog
5 min run
5 min jog
10x 20 sec sprint, 10 sec jog

MARY:
Freddy Mercury IC x 25
Reverse crunches IC x 25
Leg raises IC x 25
Plankorama

ANNOUNCEMENTS: 911 Stair Climb
COT: stay off of socials

Tags: potomac-rising, Mechanic, FIFA (F3 The Capital), Promoter, Low key

Date: 2024-08-14
AO: thepatriot
Q: Boardwalk
PAX: Pilsbury, Strange Brew, Lazlo, Smokey, Shake ‘n’ Bake, citrus, Rousey (GrandStrand – Myrtle Beach SC), Couch Potato, Ice Tea, Big Short, Flux, Prestige, @anchorman, @booking, @skymiles, FNGs: None
COUNT: 16

WARMUP: SSH, MP, TS, AC, CP, WMH, DD, WGS, CK
THE THANG: Round 1: 25 x coupon OP – 25 x coupon curl – bear crawl – mosey; 25 x coupon SC – 25 x coupon rows – crawl bear – mosey; 25 x coupon OP – 25 x coupon curl – bear crawl – mosey; 25 x coupon SC – 25 x coupon rows – shuttle cone run- mosey. Round 2: 25 x coupon squat – 25 x coupon CR – lunge walk – mosey; 25 x coupon lunges – 25 x coupon TT – space invader R – mosey; 25 x coupon squat – 25 x coupon CR – space invader L – mosey; 25 x coupon lunges – 25 x coupon TT – shuttle cone run- mosey. Speed round: 5 x coupon OP, curls, SC, rows, squats, CR, lunges, an TT.

MARY: LBC; V-up; FM; FK
ANNOUNCEMENTS: 9-11 Stair climb
– COT: Q reflected on his oldest headed off to college and trying to focus less on the loss we feel as parents and more on the excitement for our son. There comes a time when you have to let them fly!

Tags: thepatriot, Pilsbury, Strange Brew, Lazlo, Smokey, Shake ‘n’ Bake, citrus, Rousey (GrandStrand – Myrtle Beach SC), Couch Potato, Ice Tea, Big Short, Flux, Prestige, @anchorman, @booking, @skymiles,

Date: 2024-08-13
AO: balls-of-fury
Q: Popeyes
PAX: SPINAL TAP, Gherkin
FNGs: None
COUNT: 3
WARMUP: Dinks and more dinks
THE THANG: 1 on 1 and then 2 on 1 with a rotation to 5 points MARY: hydration related
ANNOUNCEMENTS: None
COT: There is a lot more running when it’s 2 on 1 and you are solo

Tags: balls-of-fury, SPINAL TAP, Gherkin

Date: 2024-08-13
AO: thegeneral
Q: Gherkin
PAX: Rousey (GrandStrand – Myrtle Beach SC), citrus, Lazlo, Robo, Hard Knox, Joystick – F3 Orlando FNGs: None
COUNT: 7
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, night clubs of Morocco, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them and do one merkin at the top. Repeat 20 times, adding one merkin each time to help you remember. Total of climbing the steps 20 times (36 steps x 20 reps = 720 steps in total = 37.9 floors of the WTC) & 210 Merkins. Some added a ruck for EC and others added burpees at the bottom of the stairs.
MARY
WWII, American Hammer, Flutter Kick, Dirty Donkeys

ANNOUNCEMENTS
• Bible Study at my house on Wednesday night – #ironsharpensiron • 9-11 Stairclimb – EC Rucks, pancake breakfast, link below – Prayers for a quick recovery for Robo from surgery next Monday.

COT
• Romans 5:3-4 “…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
• So counterintuitively, suffering leads to hope. Knowing that is one reason why we should try to take glory in our suffering.
• Another reason is for the people around us. When other people see us take glory when we are suffering, when they see the suffering create endurance, and then character, and then hope, it encourages them. Whether that is our kids or our spouses or our coworkers, embracing the suck benefits not only ourselves, but it is an encouragement to all of those who see how we handle adversity and how we come out stronger for it.

Tags: thegeneral, Rousey (GrandStrand – Myrtle Beach SC), citrus, Lazlo, Robo, Hard Knox, Joystick – F3 Orlando

Date: 2024-08-13
AO: atlantis
Q: B-String
PAX: Deflator, Smokee, Horshack, True North
FNGs: None
COUNT: 5
WARMUP
– SSH
– Frwrd Arm Circles
– Bckwrd Arm Circles
– Cherry Pickers
– Imperial Walkers
– Wiley Mays Hays

THE THANG

Mosey to the Stone Pit and select your Stone

Mosey with Stone to SE stairs of Nats Stadium

Stairs of Sisyphus (x3)

– Standing Circle of Stones (8 in each direction)
– Lunge with Stone every 2 steps to first landing
– OHP x15
– Lunge with Stone every 2 steps to 2nd landing
– Curls x 15
– Lunge with Stone every 2 steps to top landing
– Lying Pull Over r X ~15
– Carry stone to 2nd landing
– Derkins (feet on 2nd step) x ~10
– Carry stone to 1st landing
– Derkins (feet on 1st step) x ~10
– Carry stone to ground
– Merkins x ~10

Mosey with Stones back to Stone Pit

– Bent over rows with Stones x 20

Drop Stones and mosey back to AO

MARY

– Crunchy frogs
– Rope climbers
– Windshield Wipers
– Stretches

ANNOUNCEMENTS

>From Horshack- 911 Stair Climb: Parking will be available along Constitution Ave. Pre-climb ruck starting at Columbia Island Marina. Post-climb breakfast at the same location.

COT

The small things you do every single day is your life. Large events can change the course of a life, but the daily routine is what is formative. Don’t lose sight of that while you’re in a season of waiting.

Tags: atlantis, Deflator, Smokee, Horshack, True North