Category: Uncategorized

Date: 2024-05-10
AO: horizon-ao
Q: 3 mile
PAX: Sparky, Magoo, Kodiak, Disco, sticks, Old Bay, Bellhop, Classified, Poe FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Lap around school, Stops along the way:
1. merkins, squats, wall sits, pull-ups, lunges
– Frisbee – excellence in sport, just transcendent
MARY: see above
ANNOUNCEMENTS:
COT: – can i just have my old problems back? Health scare that turned out to be a false alarm. Life smacks you in the face but sometimes you get a 2nd chance to appreciate the little things in life, including the challenges you face.

Tags: horizon-ao, Sparky, Magoo, Kodiak, Disco, sticks, Old Bay, Bellhop, Classified, Poe

Date: 2024-05-10
AO: thepatriot
Q: My Space
PAX: My Space, Ice Tea, Hobbyhorse, Boardwalk, Shake ‘N’ Bake, Bone, Defiance, SAAS, Spokes, 2 percent, Anchorman, Fitz-Hume, Fish Fry, Legacy, CableGuy, Spud, Jag, Smokey, citrus, bogey, Sunshine FNGs: None
COUNT: 29

WARMUP: the normal — SSH, Hillbillies, Imperial Walkers, root vegetable extractors, WMHs, D Dog, & world’s greatest stretch. THE THANG: 11s
Round 1: Mercans/squats/backward run (rest exercise: calf raises)
Round 2: Blockees/flutter kicks (in cadence)/karaoke (rest exercise: Raise the roof!) Round 3: Mercans/Bonnie Blair’s/jog (rest exercise: calf raises)

MARY: Quick LBC.

Announcements:
Upcoming Events: –
– May 26th- #boneathon, get signed up here—> https://forms.gle/gwusFAprKbaKxDfm8 – May 27th- #memorial-murph-wod
– June 1st- #convergence –
– June 7-9- #dadscamp

COT: Lots of graduations and promotion events for the kiddos has the Q wondering where the time went. Reminds me to live in the present. Soak it all in because it is going by quickly. To quote the always wise Ferris Bueller, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”

Tags: thepatriot, My Space, Ice Tea, Hobbyhorse, Boardwalk, Shake ‘N’ Bake, Bone, Defiance, SAAS, Spokes, 2 percent, Anchorman, Fitz-Hume, Fish Fry, Legacy, CableGuy, Spud, Jag, Smokey, citrus, bogey, Sunshine

Date: 2024-05-10
AO: sparta
Q: Megatron
PAX: Ashe, Crop Duster, Hoolihan, K-Pop, Megatron, Nano, Obadiah, Peanuts, Pop Fly FNGs: None
COUNT: 9

WARMUP:
Worlds greatest stretch, Mercians, Side Straddle Hop, something else

THE THANG:
40 sec work 15 Rest
Set 1
Squats, mountain climbers, T-push-ups, kettlebell swings, split jumps

Set 2
Rogue, lateral lunch, push-up row, Apollo Ono, push press

MARY:
Some stretching

ANNOUNCEMENTS:
Bone a thon, Murph end of May
Convergence & Dads camp first week of June

COT:
Q talked about son’s ADHD and how he is relearning how to address social queues and feelings he’s becoming aware of. And how his parents are also rethinking and reteaching these lessons. Keep in mind not everybody learned the lesson or the experience the first time and some people are just figuring it out later than some. Embrace those moments with grace and patience. We were all a puppy at one point.

Tags: sparta, Ashe, Crop Duster, Hoolihan, K-Pop, Megatron, Nano, Obadiah, Peanuts, Pop Fly

Date: 2024-05-09
AO: olympus
Q: Hightower
PAX: Peanuts, Po, K-Pop, Rambler, Rollingstone, Yard Sale, Doodles, Crop Duster, DRPAX: Samurai from Columbus, OH FNGs: None
COUNT: 10

WARMUP:
Several warm up laps, stopping to stretch. Then continuing into Rickie Bobbie laps. Which evolved into sledgehammer Bobby, passing the hammer.

THE THANG:
Gauntlet:
Cashin: 300M run
Flip tractor tire 5x
Med ball curls 20x
Bear crawl drag coupon 20 yards
Clean sandbag 10x
Med ball slam 10x
Banded sprints 30 yards
Rinse and Repeat

MARY:
50x LBC
20x flutter kicks
10x penguin taps
Then recovery stretching

ANNOUNCEMENTS:
Boneathon
Murph
Anniversary Convergence
Dad’s Camp
Check out Slack for details!

COT:
Navy Seal motto of “The Only Easy Day was Yesterday” means don’t get complacent. Whatever battle you’re fighting today is to help you get stronger, more prepared for tomorrow’s struggle. When you work hard today, you’re raising the bar for tomorrow, then yesterday seems easy.

Tags: olympus, Peanuts, Po, K-Pop, Rambler, Rollingstone, Yard Sale, Doodles, Crop Duster, DRPAX: Samurai from Columbus, OH

Date: 2024-05-08
AO: ignite
Q: meister
PAX: Legacy, Fitz-Hume, Popeye, Gandalf, Kodak, Pepco, Kipchoge, Bootlegger FNGs: None
COUNT: 9
WARMUP: 30 reps of SSH, Imperial Walker, Hill Billies, Michael Phelps, Cherry Pickers, LBACs, Reverse LBACs, Willy Mays Hays Down Dog, WGS
5-Merkin Do-Ah-Diddy to another lot
THE THANG: The Hare and the Bear
Each round PAX pair off into teams, Q picks a slow movement and a fast movement. One teammate moves around the course with the slow movement, the other with the fast movement. When the fast mover laps the slow mover, they swap. The first team to complete a lap of slow movement wins. Winners do 30 reps of a timer exercise while the rest of the PAX do all out punishment.

Round 1
Slow: Bear Crawl
Fast: Mosey
Timer: Air Squat
Punishment: Monkey Humpers

Round 2:
Slow: Lunge Walk
Fast: Power Skip
Timer: Shoulder Taps
Punishment: Burpees

Round 3
Slow: Crawl Bear
Fast: Reverse Mosey
Timer: Calf Raises
Punishment: Bobby Hurleys

MARY:
Ricky Bobby back to the other lot
30 reps of – LBCs, Supermans, Freddie Mercury, WWIs, Dirty Dog, Mike Kicks ANNOUNCEMENTS:
Help me Legacy, you’re my only hope
There’s a big workout at Roosevelt Island on 5/26
Theres another big workout at GMU on 5/27
There’s another big workout on 6/1… Somewhere. Legacy wants ignite AO to hand out water. Let him know if you can make it. COT:
Since YHC is now old, he shared with the PAX the importance of teamwork. They did at least 30 reps of at least 30 exercises, but by working in teams they were able to overcome the challenge. Find teammates at home, at work, and in life to tackle big challenges.

Tags: ignite, Legacy, Fitz-Hume, Popeye, Gandalf, Kodak, Pepco, Kipchoge, Bootlegger