Category: Uncategorized

Date: 2023-08-12
AO: thesandlot
Q: Lazlo
PAX: Defiance
FNGs: None
COUNT: 2
It was looking like there would be no Q this morning. And no beatdown. It was 6:59 and yours truly was solo. I could come up with a workout, but really I’d go to Starbucks and say I did. Fortunately @defiance rolled in with seconds to spare, so it was on.

WARMUP: mosey to the football field, SSH, cherry pickers, willie Mayes Hayes, Michael Phelps, down dog THE THANG: The Millennium
Mosey 100 yards for 100 each of
SSH
Squats
OH press
Flutter kicks
Calf raises
Monkey humpers
LBCs
Shoulder taps
SSH
Burpees (alternating sets of 10, so 50 per pax)

MARY: nope
ANNOUNCEMENTS: nope
COT: sometimes it feels like you’re on your own and have to figure things out yourself. But with a good group around you, you’re never as alone as you think

Date: 2023-08-11
AO: horizon-ao
Q: Disco
PAX: Magoo, Yardbird, Poe, 3 mile, Kodiak, Mr Haand, Jag, vplaxico, Trifecta, Tomb Raider (2.0), Chappie (DR – welcome!), Undertow FNGs: None
COUNT: 13
WARMUP: SSH, CP/WMH, D Dog/Up Dog/Wld Gtst Stretch,
Fellowship Railroad Ties Rickey Bobby
THE THANG: Rotating coupon pairs
2xGrave diggers/backward run
3x chest press/6-12-18 run
2x step-ups/bear crawl
2x rows/Carioca
Crowd Favorite Murder Bunny Ricky Bobby
2x WWIs/frankensteins
Cross—field run
13×5 Coupon Squats

MARY: Each 1 Pick 1 – 13 different personal favorite core exercises ANNOUNCEMENTS: 9/11 Stair Climb
COT: Soundtrack by performers from this year’s Lollapalooza. Enjoy summer…while you can.

Date: 2023-08-11
AO: thepatriot
Q: CableGuy , Elvis
PAX: Vila, Lazlo, citrus, Anchorman, Tea Party, Mayberry, sticks, Old Bay, Sunshine, Ice Tea, Lucius, Wedding Singer, Overthrow, Fredo, Short Rib, Major Payne, Pilsbury, Strange Brew, Smokey FNGs: None
COUNT: 22
WARMUP: SSH, Imp Walker, Hilbilly, Arm Circles, Down Dog/Cobra Kai, Fellowship Lap
THE THANG: We alternated 10 minute block workout sessions with 10 minute F3 Ultimate games. Many burpees done, many variations on block travel executed. MARY: Peppered throughout
ANNOUNCEMENTS: 9/11 stair climb is on a Monday
COT: Per Elvis: Fail to ask, and you’ll never receive. For what you want in life: ask for it and go get it!

Date: 2023-08-11
AO: thepatriot
Q: CableGuy , Elvis
PAX: Vila, Lazlo, citrus, Anchorman, Tea Party, Mayberry, sticks, Old Bay, Sunshine, Ice Tea, Lucius, Wedding Singer, Overthrow, Fredo, Short Rib, Major Payne, Pilsbury, Strange Brew, Smokey FNGs: None
COUNT: 22
WARMUP: SSH, Imp Walker, Hilbilly, Arm Circles, Down Dog/Cobra Kai, Fellowship Lap
THE THANG: We alternated 10 minute block workout sessions with 10 minute F3 Ultimate games. Many burpees done, many variations on block travel executed. MARY: Peppered throughout
ANNOUNCEMENTS: 9/11 stair climb is on a Monday
COT: Per Elvis: Fail to ask, and you’ll never receive. For what you want in life: ask for it and go get it!

Date: 2023-08-11
AO: sparta
Q: 2 percent
PAX: MileHigh, Bluegrass, Hightower, Obadiah, K-Pop, Pop Fly, Mongoose, Pele, +1 additional spawn of BlueGrass whose nickname escaped me FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey to the blocks – 2 rounds of the following: Step ups – 20
Derkins – 20
Dips – 20
Mike Tyson’s (feet on the wall, horizontal squat w/ a Merkin) – 10 Australian Merkins 20
Mosey back to the parking lot for some Dora – PAX paired up for some partner work. 100 Merkins, 200 Jump Squats, 300 LBC’s 8-1 Motivators
Topped it off with 3 rounds of Sprints

MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: 9/11 Stair Climb, New AO launching on 8/23 at 0530 in Falls Church at Columbia Baptist Church

COT: QIC couldn’t come up with anything impactful so decided to pull some quotes from the late Mitch Hedburg:
• “An escalator can never break: it can only become stairs. You should never see an ‘Escalator Temporarily Out Of Order’ sign, just ‘Escalator Temporarily Stairs. Sorry for the convenience.’” • “Fettucini alfredo is macaroni and cheese for adults.”
• “I once saw a forklift lift a crate of forks. And it was way to literal for me.” • “A burrito is just a sleeping bag for meat and cheese.”
• “This shirt is dry clean only. Which means…..it’s dirty.”