Category: Uncategorized

Date: 2024-08-08
AO: olympus
Q: Blue Steel
PAX: Blue Steel, Flapjack, NOAA, Peanuts, Higgins, Pop Fly, K-Pop, Obadiah, Po FNGs: None
COUNT: 9

WARMUP: SSH, Waybacks, groin stretch, iliacus stretch, forearm stretch, neck roll THE THANG: Goal line to 50 yd alternate leg lunges with Cindy
Chest carry and and at every 10,30,10 yds do 15,10,5curls with ole Cindy heading back to goal line 50 Monkey Humpers at goal line
Rifle carry to 50
On your 6 for chest press with Cindy at 50 (100 reps)
Leave the ole Cindy behind and Bear crawl to goal line every 10 yds do 10 Nerkins Backpedal back to 50 to retrieve ole Cindy
10 BlueSteels at 50
Back to goal line rifle carry with Cindy
50 monkey humpers at goal line

MARY: core work
ANNOUNCEMENTS: 911 stair climb plan F2 event with spouse
COT: be your best, and push your peer to be their best

Tags: olympus, Blue Steel, Flapjack, NOAA, Peanuts, Higgins, Pop Fly, K-Pop, Obadiah, Po

Date: 2024-08-08
AO: edge_of_reason
Q: Quip
PAX: Quip
FNGs: None
COUNT: 1

WEATHER:
Drizzling and 72° nice breeze at the end

WARMUP:
16cc SSH
15cc Squats
15cc mt climbers
Stretches OYO

THE THANG:
Run the field loop stopping to do 5 burpees at every bench or trash can.

EMOM
Start with listed reps use rest of the minute to rest next minute increase by 5. Upon failure to complete the total take the next minute to rest and start the next exercise on the following minute. 10 merkins
5 squats
5 burpees
5 lunges each leg
5 box cutters both directions
(Future will add by 2 and start at 10)

MARY:
10cc plank jacks
10cc am hams
10cc leg lifts
Plank 2 min

ANNOUNCEMENTS:
bros and beers at Bottlecap’s place next Friday 8/16

COT:
Growth of the AO
Healing for T’s back

Tags: edge_of_reason, Quip

Date: 2024-08-07
AO: horizon-ao
Q: Magoo
PAX: vplaxico, Kodiak, Fish Fry, Bellhop, Disco, Purple Rain, Brown Bag, Sparky, Attache’, stapler FNGs: None
COUNT: 11
WARMUP: caterpillar, ssh, cherry picker, Abe Vigoda
THE THANG: Focus on form by picking up, holding out, or changing hands, a quarter coin for 1 min AMRAPS of squats, half-squats, jump squats, forward lunges, reverse lunges to high knee, roll-ups, break-dancer, punch merkins, and can-openers. Short run/reverse run/karaoke/bear-crawl/hop/skip etc between each set. MARY: included above
ANNOUNCEMENTS:
COT: Ruminations on aging gracefully. Or not.

Tags: horizon-ao, vplaxico, Kodiak, Fish Fry, Bellhop, Disco, Purple Rain, Brown Bag, Sparky, Attache’, stapler

Date: 2024-08-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Horshack, John Kluge, Low key, William Savage
FNGs: None
COUNT: 5

WARMUP:
20 SSH IC
10 IW Squats IC
10 baby arm circles FW
10 baby arm circles RV
10 MP IC
10 merkins SC
10 MC IC
10 WM IC
10 CP IC

THE THANG:
DORA 3-2-1-1/2

300 squats
200 LBC
100 Merkins
50 burpees

Team one does 3 sets of down/up stairs while team 2 begins on 300 squats. At the end of team 1 stair set team 2 calls out the highest number of squats any pax did, team 2 picks up there and team 1 starts stair set.

MARY:
15 RC SC
10 BBSU SC
10 AH IC
10 V UPs SC
10 FM IC
Plank o Rama

ANNOUNCEMENTS:
Sign up for 9/11 stair climb

COT:
Olympic athletes train so hard and long for sometimes just a few minutes of exertion. Remember that when we’re struggling through our beatdowns!

Tags: potomac-rising, Horshack, John Kluge, Low key, William Savage

Date: 2024-08-07
AO: thepatriot
Q: Strange Brew
PAX: 2 percent, bogey, CableGuy, Couch Potato, Flux, Groundhog, Hobbyhorse, Ice Tea, Prestige, Lazlo, My Space FNGs: None
COUNT: 12

WARMUP: SSH/IW/HB/MP/LBAC/CP/WMH/DD/WG/CK
THE THANG: R1-Blockees/jog/WWII; R2-curls/farmer carry/bent over row; R3 – Rifle Carry MARY: Flutter kick/Toy Soldier/Mountain Climber
ANNOUNCEMENTS: Lots of great options for 9-11 Stair Climb, thepatriot will be open for business on 9/11 for those who can’t make it into DC; hopefully we will be back to normal AO site soon, pay attention to slack
COT: We all want our children to succeed, but it is important that we give them space to fail as well. A lot can be learned by failing and often the stakes are low.

Tags: thepatriot, 2 percent, bogey, CableGuy, Couch Potato, Flux, Groundhog, Hobbyhorse, Ice Tea, Prestige, Lazlo, My Space