Category: Uncategorized

Date: 2023-08-08
AO: delphi
Q: Pop Fly
PAX: Hightower, K-Pop, Chuggz, Nano, Juneau, Rocket, Doodles FNGs: None
COUNT: 8
The PAX were on time and ready to go. So we made the most of it.

WARMUP:
SSHs, Arm Circles, 10x squats, Cherry Pickers, 10x Fwd Lunge, the World Famous – DLSRL (Double Leg Swing into Reverse Lunge), Calf Stretch, Hip Flexor Stretch, World’s Greatest Stretch, Supine Rockettes, Downward Dog.

THE THANG:
Round 1: The Perfect Pushup
– PAX lined up on the goal line and performed 10 perfect (chest to deck) pushups. Then run to opposite goal line and back to the 10 yd line
– PAX, now at the 10yd line, performed 10 perfect pushups. Run to the opposite goal line and back to the 20 yard line (PAX dropped 10 yards on every return run)
– PAX continued this process – doing 10 PUs each set – perfectly – until PAX completed 100 PUs total.

Round 2: PAX found themselves on the wrong side of the field from where they started. They had to – had to – get back. Best way to do that was….
– 4 sets of 25 IC Over-head Army Claps + 25 yd Bear Crawl. PAX did a set of 25 and bear crawled for 25. It took us 4 sets.

Round 3: The Mt Rainer!
– For 4 minutes, PAX walked up the hill from the field at Delphi back towards the parking lot. – 3 Lunges + 1 Squat. Repeat for 4 straight minutes.
– PAX really enjoyed the break from the upper body work we were doing earlier.

MARY: American Hammers, LBCs, Superman’s, Glees

ANNOUNCEMENTS:
(a) 9/11 Stair Climb
(b) 28 Oct Sunrise climb up Old Rag
(c) 2nd F West Side Social is coming

COT: Perfection is not possible in our lives. However, perfection is possible, and it is required, when we are working out. Not being able to do 10 proper pushups is cheating yourself. When we do an exercise the right way, we probably can do less than we think we can. When we do them the wrong way, we also risk hurting ourselves. The pursuit of perfection in your workout should be a driving force. When you can’t do the rep perfectly anymore, you’ve hit your limit. You rest and then try again. That is where the real gains are made.

Date: 2023-08-08
AO: delphi
Q: Pop Fly
PAX: Hightower, K-Pop, Chuggz, Nano, Juneau, Rocket, Doodles FNGs: None
COUNT: 8
The PAX were on time and ready to go. So we made the most of it.

WARMUP:
SSHs, Arm Circles, 10x squats, Cherry Pickers, 10x Fwd Lunge, the World Famous – DLSRL (Double Leg Swing into Reverse Lunge), Calf Stretch, Hip Flexor Stretch, World’s Greatest Stretch, Supine Rockettes, Downward Dog.

THE THANG:
Round 1: The Perfect Pushup
– PAX lined up on the goal line and performed 10 perfect (chest to deck) pushups. Then run to opposite goal line and back to the 10 yd line
– PAX, now at the 10yd line, performed 10 perfect pushups. Run to the opposite goal line and back to the 20 yard line (PAX dropped 10 yards on every return run)
– PAX continued this process – doing 10 PUs each set – perfectly – until PAX completed 100 PUs total.

Round 2: PAX found themselves on the wrong side of the field from where they started. They had to – had to – get back. Best way to do that was….
– 4 sets of 25 IC Over-head Army Claps + 25 yd Bear Crawl. PAX did a set of 25 and bear crawled for 25. It took us 4 sets.

Round 3: The Mt Rainer!
– For 4 minutes, PAX walked up the hill from the field at Delphi back towards the parking lot. – 3 Lunges + 1 Squat. Repeat for 4 straight minutes.
– PAX really enjoyed the break from the upper body work we were doing earlier.

MARY: American Hammers, LBCs, Superman’s, Glees

ANNOUNCEMENTS:
(a) 9/11 Stair Climb
(b) 28 Oct Sunrise climb up Old Rag
(c) 2nd F West Side Social is coming

COT: Perfection is not possible in our lives. However, perfection is possible, and it is required, when we are working out. Not being able to do 10 proper pushups is cheating yourself. When we do an exercise the right way, we probably can do less than we think we can. When we do them the wrong way, we also risk hurting ourselves. The pursuit of perfection in your workout should be a driving force. When you can’t do the rep perfectly anymore, you’ve hit your limit. You rest and then try again. That is where the real gains are made.

Date: 2023-08-08
AO: thegeneral
Q: citrus
PAX: Lazlo, Hard Knox, Fairweather
FNGs: None
COUNT: 4
WARMUP: Fellowship lap, IW, hillbillies, cherry pickers, WMH

THE THANG:
After 8 rounds of the cleanest Motivators you’ll ever see at 0530, PAX proceeded to do a mishmash of YHC’s original plan (which was not really practical):
8 of diamonds (one lap: 8-16-8-16) – Body Builders (8-count exercise of burpee + plank jack) 8 of diamonds (one lap: 8-16-24-32) – merkins
8 of diamonds (two laps: 8-16-24-32-16-8) – squats

MARY: 48 LBCs, 16 flutter kicks, 16-count Nolan Ryans

ANNOUNCEMENTS: 9/11 stair climb (and ruck); Old Rag sunrise hike

COT: Today is August 8 (8/8). In China, 8 is considered the luckiest number, and many people go to great lengths to incorporate it into their lives. I am lucky to have a Chinese-born sister, and I’ve learned some things about her birth-culture from her. If you have the opportunity to learn about others’ heritage, take it – that’s what inclusiveness is about.
If you have the opportunity to learn about others’ heritage, take it – that’s what inclusiveness is about.

Date: 2023-08-08
AO: thegeneral
Q: citrus
PAX: Lazlo, Hard Knox, Fairweather
FNGs: None
COUNT: 4
WARMUP: Fellowship lap, IW, hillbillies, cherry pickers, WMH

THE THANG:
After 8 rounds of the cleanest Motivators you’ll ever see at 0530, PAX proceeded to do a mishmash of YHC’s original plan (which was not really practical):
8 of diamonds (one lap: 8-16-8-16) – Body Builders (8-count exercise of burpee + plank jack) 8 of diamonds (one lap: 8-16-24-32) – merkins
8 of diamonds (two laps: 8-16-24-32-16-8) – squats

MARY: 48 LBCs, 16 flutter kicks, 16-count Nolan Ryans

ANNOUNCEMENTS: 9/11 stair climb (and ruck); Old Rag sunrise hike

COT: Today is August 8 (8/8). In China, 8 is considered the luckiest number, and many people go to great lengths to incorporate it into their lives. I am lucky to have a Chinese-born sister, and I’ve learned some things about her birth-culture from her. If you have the opportunity to learn about others’ heritage, take it – that’s what inclusiveness is about.
If you have the opportunity to learn about others’ heritage, take it – that’s what inclusiveness is about.

Date: 2023-08-07
AO: lost-boys
Q: Monk , Hightower, Nano, Doodles
PAX: Hightower, Doodles, Nano
FNGs: None
COUNT: 4
WARMUP: Run to Lake, Cherry pickers, IW, Hillbillies, Moroccan nightclubs, Michael Phelps, down dog/greatest stretch, SSH,

THE THANG: 1 minute AMRAP gambling. I asked each PAX to bet how many [name of exercise] can you do in one minute? Start AMRAP timer. Do reps. The idea was if we fell short of the reps, we bet, we would divided the shortfall between the PAX. We never fell short, so we should’ve been higher. We ran about 50 yards up a long hill between each exercise.

Legs
Squat jumps
Bonnie Blair’s
Calf raises

Arms
Merkins
Diamond merkins

Abs
LBCs
Crunchy frog

Core
Burpee’s
Toy soldiers

We ran to the new pickle ball court and got really excited to tell @Rodick about the shiny new courts. He’ll want to check out.

MARY: knees to elbows on the pull up bars at the pickle ball courts
ANNOUNCEMENTS: join Nano for the Springfield, Knights of Columbus 5K September 30 Burke Lake Park. 911 stair climb arrive at the Lincoln memorial at 4:30, starts at 4:45 AM. New AO in Arlington, starting in August, ask major Payne. Canterbury Woods triathlon on August 20, ask Doodles.

COT: What’s we learned today is that we underestimate ourselves. We bet how many exercises we could do in a minute, and always made our bet. Should’ve bet higher.