Category: Uncategorized

Date: 2023-11-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Greenspan, Promoter, Clean Sheet
FNGs: 1 Clean Sheet
COUNT: 4
WARMUP:
20 SSH
5 SC merkins
5 shoulder taps IC
5 SC merkins
5 shoulder taps IC
10 Cherry Pickers IC
8 WMH IC

THE THANG:
Rap Battle! Go to below playlist. Hit play. It will shuffle through 18 classic rap songs – 3 per each of the below artists. Whatever song comes up first do the first exercise under that artist. When the exercise is done hit next to advance the song. Repeat 17 times until you’ve made it through all the songs/exercises. https://open.spotify.com/playlist/6xzUfSMLMdsazCVHSH9MgT?si=Zo8vrqrzQI-Zr5tOPtU2KQ

50 cent – 50 reps
50 SSH SC OMQ
50 LBCs IC
50 Air Push IC

Easy E – easy mosie
front of school and back
Playground and back
Baseball field and back

2 Pac – 2 x burpees
1) # of times he was shot (4) = 8
2) # of #1 albums on the top 200 (5) = 10

Final round
3) single count for every tattoo he had = 21

Biggie Smalls – Big boy situps
Number of songs he had on the top 100 = 16
Age when he was murdered = 24
Number of completed songs he put out = 42

Dr Dre – call the doc (we’re dying)
burpicdies – 1 burpees suicides 1 burpees
burpicdies – 2 burpees suicides 2 burpees
burpicdies – 3 burpees suicides 3 burpees

Snoop Dogg – rhyme time games
Gin and juice = sprints and moves (sprint to end of court, then backwards in bball defensive shuffle) 3x
Nuthin but a G thing = hugging on a tree game (hold al gore until last man standing, pax who drop out do shoulder taps until the end) Who Am I (What’s my name) = You and I do push ups mang (buddy push ups) 10 SC

MARY:
10 v ups SC
15 American hammer IC
10 Heels to heaven SC
10 low/fast flutters, 10 high/slow flutters IC
12 reverse crunches IC

ANNOUNCEMENTS:
Welcome FNG Clean Sheet

COT:

Date: 2023-11-29
AO: thefarm
Q: Squatter
PAX: Lumbergh, Infinity, IKEA, Sparky, Matthew – Running Man, Trolley FNGs: None
COUNT: 7
WARMUP:
– Overhead Arm Raises IC
– SSHs IC
– Rockettes IC
– Don Quijotes

THE THANG:
Dora – Pax 1 Sprints half field and back while Pax 2 does:

– 100 – Merkins
– 100 – Overhead press w/ coupon
– 125 – LBC
– 125 – Coupon glute bridges
– 150 – Coupon Curls
– 150 – Goblet Squats

MARY:
– Hillbillies
– Imperial Walkers
– Rope climbers
– American Hammers
– Side plank crunches
– Flutter kicks
– Rosalitas

ANNOUNCEMENTS:
Cross county hike on Saturday, sign up sheet and details have been posted on most channels.

COT:
“Don’t make the mistake of comparing someone else’s external life to your internal life. Each person’s life appears coherent and certain from the outside and feels incoherent and uncertain on the inside.

Also, don’t make the mistake of assuming somebody doesn’t have a messy and uncertain internal life. We all do.”

Mark Manson

Date: 2023-11-29
AO: thepatriot
Q: Booking
PAX: CableGuy, Wedding Singer, Big Short, Overthrow, Boardwalk, Vila, Shake ‘N’ Bake, My Space, Pilsbury, Ice Tea, bogey, Hobbyhorse FNGs: None
COUNT: 13
WARMUP: SSH, Windmills, Imperial Walkers, Cherry Pickers, WM Hayes, Michael Phelps, Down Dog, World’s Greatest Stretch, Cobra Kai. THE THANG:
Murder Bunny to 25 yard line- 20 OH Press, bear crawl back to goal line- 20 merkins–mosey back to coupon.
Murder Bunny to the 50 yard line- 20 curls- Karaoke to goal line- 20 Freddy Mercuries- mosey to coupon.
Murder Bunny to the 25 yard line- 20 atlas Shrugs- Karaoke to the goal line- 20 merkins- mosey to coupon.
Murder Bunny to the goal line- 20 chest press- back pedal to the goal line- 20 penguin heel taps- mosey to coupon. 20 calf raises w/ coupon.
Rifle carry to the 25 yard line- 20 coupon around the world- bear crawl to goal line- 20 merkins- mosey to coupon.
Rifle carry to 50 yard line- 20 low rows- karaoke to goal line- 20 WWI- mosey to coupon.
Rifle carry to 25 yard line- 20 coupon squats- karaoke to goal line- 20 merkins- mosey to coupon.
Rifle carry to goal line- 20 coupon swings- back pedal to goal line- 20 calf raises.

lunge walk to the 10- 10 burpees
lunge walk to the 20- 20 merkins
lunge walk to the 30- 30 SSH (I/C)
lunge walk to the 40- 40 squats
lunge walk to the 50- 50 OH Claps
MARY: Toy soldiers, flutters, LBC, dirty dog, mule kicks
ANNOUNCEMENTS: Donate food for Country Rambler’s day long trek around the DMV Saturday- Shake n Bake will collect canned goods, so you can bring them Friday and he will deliver them Saturday
COT: Lessons learned when Q accidently deleted son’s project from his I PAD trying to help him with something that was ultimately unnecessary:
1) Don’t mess with technology or programs you are not familiar with- your kids probably know more than you at this point on technology 2) Don’t let “perfect” be the enemy of “good”
3) Don’t sweat the small stuff—and nearly all of what we worry about is the small stuff
4) Be humble when you make a mistake- especially with your kids–own the mistake. 5) Forgiveness is powerful
All lessons learned by the Q from his 12 year old son’s reaction to the Q’s mistake!

Date: 2023-11-29
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Fish Fry, Kodiak, Magoo, Purple Rain, SPINAL TAP, sticks FNGs: None
COUNT: 9
WARMUP: Brazilian Soccer Dynamic warm-up – Ground scoop, walking groin stretch, LBAC, Carioca, headers, Yves poll, etc while circling field, THE THANG: School Tour Ladder:
Squats
Toe taps
Star jumps
Dips
Derkins
Shoulder Taps
Burpees
Lunge walk

MARY: Each One Choose One: Breakdancers, penguin crunches, Box cutters, bird dogs, froggers, etc. ANNOUNCEMENTS: bring nonperishable food Friday for Cross Fairfax Ramble.
COT: Take time for yourself and people you want to get right with this holiday season. Everyone has family and acquaintances going through ups and downs – some known, some unknown. Edit out or push into ‘24 the second-tier things, so you can enjoy and be present for your peeps now.

Date: 2023-11-29
AO: apollo
Q: Monk
PAX: Bluegrass
FNGs: None
COUNT: 2
WARMUP: cotton, pickers, imperial walkers, hillbillies, down dog, world’s, greatest stretch, cobra Kai, Moroccan, nightclubs, Fellowship lap.
THE THANG: DORA 123 with a run to the 50 yard line, five Burpees, and back. In order to stay together and talk, we did the runs and exercises in rounds of five, 20 Merkins, 40 LBC, 60 squats. MARY: fellowship lab
ANNOUNCEMENTS: if you want to run across the county with rambler, it’s coming up
COT: another ordinary life story about why to pay attention to your kids while they still live with you: I turned off the light at 10:15 yesterday evening because I knew I had to lead the workout. About that time, my daughter started to unwind from doing her homework by playing the guitar and singing just down the hall. At first I thought, “really? We’re starting this now?“ Then I thought better of it, and decided to just enjoy the music as I tried to fall asleep.