Category: Uncategorized

Date: 2024-05-30
AO: olympus
Q: Blue Steel
PAX: Peanuts, Megatron, Monk, Crop Duster, Rollingstone, Nano, Rambler, Ashe, Poe, Pop Fly, Yard Sale, Blue Steel, NOAA, Mounthe, K-Pop, Hightower, Doodles, YNAB FNGs: None
COUNT: 18

WARMUP: ssh windmills waybacks quad stretch forearm stretch neck roll THE THANG: Up downs on my “Hit It”
Sit ups with Ole Cindy
100 yards and back
ManMaker (Merkin and deadlift press with Ole Cindy)
Hernias with the Ole Cindy
100 yards and back
Bonnie Blair’s with Ole Cindy
Close leg squat with Ole Cindy knees together
100 yards and back
Leg scoops with the block
On your 6 legs and feet to the sky and arms locked out with Ole Cindy and twist feet and legs go opposite of Ole Cindy 100 yards and back
Skull Crushers with Ole Cindy
Super Phelps
100 yards and back
Reverse flutter kicks on your back
Reverse Sharon Stones
Rise to glory (Sphinx push-ups)

MARY: LBC leg extensions leg scoops
ANNOUNCEMENTS: what they said
COT: Barriers, Restraints, Guidelines, Rules. Get out of your comfort zone and push yourself

Tags: olympus, Peanuts, Megatron, Monk, Crop Duster, Rollingstone, Nano, Rambler, Ashe, Poe, Pop Fly, Yard Sale, Blue Steel, NOAA, Mounthe, K-Pop, Hightower, Doodles, YNAB

Date: 2024-05-29
AO: horizon-ao
Q: Kodiak
PAX: Disco, Fish Fry, Brown Bag, Magoo, vplaxico, Mr Haand, Old Bay, sticks, Purple Rain, SPINAL TAP FNGs: None
COUNT: 11

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: horizon-ao, Disco, Fish Fry, Brown Bag, Magoo, vplaxico, Mr Haand, Old Bay, sticks, Purple Rain, SPINAL TAP

Date: 2024-05-29
AO: thepatriot
Q: Booking
PAX: CableGuy, 2 percent, My Space, Pilsbury, SAAS, Hops, Ice Tea, Shake ‘N’ Bake, Coconuts, Bone, Anchorman, Groundhog, Strange Brew, Spud FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Michael Phelps, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:
Line up on goal line-
Run 100 yards- 10 burpees- Run 100 yards- 10 body weight squats Run 90 yards- 9 burpees- Run 90 yards- 9 body weight squats
Continue this pattern subtracting 10 yards and 1 exercise until you get to: Run 10 yards- 1 burpee- Run 10 yards- 1 body weight squat
Total count: 55 Burpees/ 55 Squats/ 1100 yards/ .625 miles

Bear Crawl to 40- 40 calf raises- mosey back
Bear Crawl to 30- 30 Big Bois- mosey back
Bear Crawl to 20- 20 Shoulder Taps- crawl bear back
Bear Crawl to 10- 10 Mountain Climbers- crawl bear back

Lunge Walk to 20- 20 merkins
Lunge Walk to 40- 20 plank jacks
Lunge Walk to 40- 20 OH Claps
Lunge Walk to 20- 20 merkins
Lunge Walk to 20- 20 never surrenders

Mosey back to goal line- 20 WWI
MARY: LBC, Flutter Kicks, Dirty Dogs, Donkey Kicks, Toy Soldiers ANNOUNCEMENTS: Convergence 07:00 this Saturday- see channel on Slack
COT: Time away from your family’s routine in Arlington does wonders for the relationship with your kids and spouse. Get away to something simple for a few days and spend quality time together as a family.

Tags: thepatriot, CableGuy, 2 percent, My Space, Pilsbury, SAAS, Hops, Ice Tea, Shake ‘N’ Bake, Coconuts, Bone, Anchorman, Groundhog, Strange Brew, Spud

Date: 2024-05-29
AO: thefarm
Q: Squatter
PAX: Infinity, Sparky_The Farm, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockette
M – Mountain Climbers

MARY:
– 15 Flutter Kicks IC
– 30 LBCs
– 20 Freddy Mercury IC
– 20 Penguin Crunches IC

ANNOUNCEMENTS:
– Sparky Q on Friday
– Convergence this Saturday, meet at 6:15AM at the Farm to drive to the event – Infinity Q on Monday

COT:

“Speak as if you know what you’re talking about. Listen as if you don’t.

Act as a way to find out.

Most people wait until they are certain before they act. But you will never be certain of anything until you act.”

Tags: thefarm, Infinity, Sparky_The Farm, Matthew – Running Man

Date: 2024-05-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Dubin, Flagpole, Tiger Lilly, Promoter, Low-Key, El Double FNGs: None
COUNT: 7

WARMUP:
15 SSH IC
10 windmills IC
10 squat jumps SC
10 thrusters IC
10 merkins SC

THE THANG:
20 merkins, 1 thruster
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

Run to end line and back between each set. Full black top mosey at 10,11 and after 1,20

MARY:
50 SC LBCs
15 SC little mermaids pllllllll
12 IC American hammer
15 IC dying cockroach

ANNOUNCEMENTS:
convergence Saturday. FIFA is going, hope to see some of you there.

COT:
this past weekend was Memorial Day. So Just a thank you to all current and former service members especially the ones who gave all.

Tags: potomac-rising, Dubin, Flagpole, Tiger Lilly, Promoter, Low-Key, El Double